Ingredient substitutions: Make the switch for healthier recipes
You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they're more in line with your healthy-eating plan? It's not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.

Fat and cholesterol
To reduce the amount of fat and cholesterol

If your recipe calls for: Try substituting:
Bacon Canadian bacon, turkey bacon,

. smoked turkey or lean  

. prosciutto (Italian ham)

Butter, margarine, Applesauce or prune puree for

shortening or oil half of the called-for  

in baked goods. butter, shortening or oil
. Note: To avoid dense, soggy or 

. flat baked goods, don't  

. substitute oil for butter or 

. shortening, and don't  

. substitute diet, whipped or  

. tub-style margarine for  

. regular margarine.

Butter, margarine,   Cooking spray or nonstick pans
shortening or oil to

 prevent sticking.

Creamed soups Fat-free milk-based soups, mashed 

potato flakes, or pureed carrots, 

potatoes or tofu for thickening agents

Eggs Two egg whites or 1/4 cup egg 

substitute for each whole egg

Evaporated milk Evaporated skim milk

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 plain yogurt, or fat-free 

or low-fat sour cream

Ground beef Extra-lean or lean ground beef, 

chicken or turkey

Mayonnaise Reduced-calorie mayonnaise-type 

salad dressing or reduced-calorie, 

reduced-fat mayonnaise

Oil-based marinades Wine, balsamic vinegar, fruit juice 

or fat-free broth

Salad dressing Fat-free or reduced-calorie dressing 

or flavored vinegars

Whole milk Reduced-fat or fat-free milk





Sodium
To reduce the amount of sodium

If your recipe calls for: Try substituting:

Seasoning salt, such as Herb-only seasonings, such as 

garlic salt, celery salt, or garlic powder, celery seed or 

onion salt onion flakes, or use finely chopped 

garlic, celery or onions

Soups, sauces, dressings, Low-sodium or reduced-sodium

crackers, or canned meat, versions

fish or vegetables 

Soy sauce Sweet-and-sour sauce, hot mustard 

sauce or low-sodium soy sauce

Table salt Herbs, spices, fruit juices or salt-free 

seasoning mixes or herb blends

Sugar
To reduce the amount of sugar

If your recipe calls for: Try substituting:
Fruit canned in heavy syrup Fruit canned in its own juices 

or in water, or fresh fruit

Fruit-flavored yogurt Plain yogurt with fresh fruit slices

Syrup Pureed fruit, such as applesauce, 

or low-calorie, sugar-free syrup

Other nutrients
To increase the amount of nutrients, including vitamins, minerals and fiber

If your recipe calls for: Try substituting:
All-purpose (plain) flour Whole-wheat flour for half of the 

called-for all-purpose flour

Dry bread crumbs Rolled oats or crushed bran cereal

Enriched pasta Whole-wheat pasta

Iceberg lettuce Arugula, chicory, collard greens, 

dandelion greens, kale, mustard greens,

spinach or watercress

Meat as the main ingredient Three times as many vegetables as 

the meat on pizzas or in casseroles, 

soups and stews

White bread Whole-wheat bread

White rice Brown rice, wild rice, bulgur or 

pearl barley

Source: Mayo Clinic