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 substitutes that you can choose next time you’re shopping in place of things you would normally eat or drink.
Ask yourself the following:
Can the ingredient be
a) left out?
b) decreased?
c) 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 mayonnaise, low-fat cottage cheese
Cheddar cheese - lower fat hard cheese, 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, butter milk, soy milk
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 or doongara 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 a non-stick pan
Oil in baked goods - apple sauce or fruit purees