When you’re looking to limit sodium, calories, fat, saturated fat and cholesterol in your diet, try these simple cooking substitutions:
- Applesauce for oil, butter or sugar
- Non-fat Greek yogurt for mayonnaise or sour cream
- Mashed bananas for sugar, butter and fats
- Nuts for croutons in salads or granola in yogurt
- Rolled oats for bread crumbs
- Whole wheat flour instead of white flour
- Zucchini ribbons or spaghetti squash for pasta
- Puréed potato for cream to thicken soup
- Egg whites instead of whole eggs
- Mashed beans (white, black, kidney) or chickpeas to make dips
Learn more about healthy substitutions or your own nutritional needs by participating in the Nutritional Counseling program at Riverview Health.