| All-purpose (plain) flour | Whole-wheat flour for half of the called-for all-purpose flour in baked goods
Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins. |
| Bacon | Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham) |
| Butter, shortening or oil in baked goods | Applesauce or prune puree for half of the called-for butter, shortening or oil
Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening. |
| Butter, margarine, shortening or oil to prevent sticking | Cooking spray or nonstick pans |
| Cream | Evaporated milk |
| Dry bread crumbs | Rolled oats or crushed bran cereal |
| Eggs | Two egg whites or 1/4 cup egg substitute for each whole egg, ½ tsp ground flax seed + ¼ cup boiling water mixed and cooled |
| Enriched pasta | Whole-wheat pasta |
| Evaporated milk | Evaporated skim milk |
| Fat and flour gravy | Cornstarch and broth |
| Fruit-flavored yogurt | Plain yogurt with fresh fruit slices |
| Full-fat cream cheese | Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth |
| Full-fat sour cream | Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt |
| Ground beef | Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product) |
| Heavy Creamed soups | Fat-free milk-based soups, half chicken broth and half light cream , half-n-half |
| Margarine in baked goods | Trans fat-free butter spreads or applesauce
(i.e-Promise light spread, Smart Balance light spread, Brummel and Brown spread with yogurt, Benecol light spread) |
| Mayonnaise | Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise, or plain low-fat/fat- free yogurt |
| Meat as the main ingredient | Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews |
| Oil | Low fat yogurt or mayo |
| Oil-based marinades | Wine, balsamic vinegar, fruit juice or fat-free broth |
| Pastry crust | Graham cracker crust |
| Salad dressing | Fat-free or reduced-calorie dressing or flavored vinegars |
| Soy sauce | Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce |
| Syrup | Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup |
| Table salt | Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends |
| Vegetable Oil | Non-stick spray |
| White bread | Whole-wheat bread |
| White rice | Brown rice, wild rice, bulgur or pearl barley |
| Whole milk | Reduced-fat or fat-free milk |