Healthy Food Substitutes
By making a few small changes to your daily diet, and substituting some foods with healthier alternatives, you can enjoy the benefits.
There are a number of healthier alternatives that you can choose next time your shopping in place of things you would normally eat or drink.
Ask yourself the following: can the ingredient be
left out?
Decreased?
Substituted?
Here are a few substitution ideas to try:
Margarines and butter – poly or monounsaturated margarine/oil or spread avocado, hummus, lite cream cheese, low-fat cottage cheese.
Cheddar cheese – lower fat hard cheeses such as Edam.
Coconut cream/milk – lite coconut cream/milk, lite evaporated milk with a few drops of coconut essence.
Cream – reduced fat cream, low-fat unsweetened yoghurt.
Sour cream – low fat yoghurt, low fat evaporated milk, lite sour cream.
Mayonnaise – reduced fat mayonnaise, low-fat yoghurt.
Milk – low-fat, trim milk, buttermilk, soymilk.
Salad dressings – low-fat varieties, low-fat yoghurt, lemon juice, balsamic vinegar.
Sauces – stocks, water, fruit juice, low-fat milk, soy sauce.
Shortening or lard – margarine, oil
Ice cream – sorbet, low-fat frozen yoghurt, frozen fruit.
Bread, pasta, rice – choose wholemeal or wholegrain types or brown/basmati rice.
Flour (white) – wholemeal flour.
Pastry – bread cases, filo pastry brushed with egg white, reduced fat pastry.
Fat/oil for greasing pan – non-stick cooking spray or try non-stick pan.
Oil in baked goods – applesauce or fruit purees.