You don’t have to throw out all of your favorite recipes to eat healthy. By mastering the fine art of substitution, you can make small changes that will make a big difference without sacrificing flavor.
One area that’s good to focus on is including more whole grains in your diet. White whole wheat flour has all the fiber and nutrition of regular whole wheat, but it has a milder flavor and lighter color that work well in baked goods. Other whole grain substitutions include:
• Rolled oats in place of regular bread crumbs
• Whole wheat tortillas instead of flour tortillas
• Whole wheat pasta or brown rice in place of white pastas
It is also important for many of us to decrease our fat intake. The following substitutes work well for a low-fat diet:
• Substitute unsweetened applesauce for some of the fat in recipes.
• Use 1% or skim rather than whole milk.
• Instead of regular bacon, substitute turkey bacon or Canadian bacon.
• Use light sour cream or plain, fat-free yogurt instead of regular sour cream.
• Cook with cooking spray instead of oil or butter.
• Light mayonnaise still has flavor, but has half the fat and calories of regular mayo.
• Substitute two egg whites for one egg yolk.
By tweaking your recipes with a few thoughtful substitutions, you can continue to enjoy your favorite recipes with a clear conscience. For more healthy substitutions, see www.mayoclinic.com/health/healthy-recipes/NU00585.