Smart Substitutions to Improve Nutrition Without Sacrificing Taste
Whether you eat out or prepare meals at home, chances are you can make minor changes that will have maximum impact on improving your diet. These simple swaps can help you cut down on sodium, added sugars, saturated fats, trans fats and dietary cholesterol.
Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out.
For recipes
Here are some common healthier swaps when cooking:
|
Instead of: |
Use: |
|
|---|---|---|
| whole milk (1 cup) | 1 cup fat-free or low-fat milk plus one tablespoon of liquid nontropical vegetable oil, such as canola, corn or olive | |
| heavy cream (1 cup) | 1 cup evaporated fat-free milk or 1/2 cup fat-free or low-fat plain yogurt and 1/2 cup plain low-fat lowest sodium available cottage cheese | |
| sour cream | low-fat lowest sodium available cottage cheese plus low-fat or fat-free yogurt; or use fat-free sour cream |
|
| cream cheese (1 cup) | use 4 tablespoons soft tub margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, lowest sodium available low-fat cottage cheese; add a small amount of fat-free milk if needed | |
| butter (1 tablespoon) | 1 tablespoon soft tub margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid nontropical vegetable oil | |
| unsweetened baking chocolate (1 ounce) | 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon liquid nontropical vegetable oil or soft tub margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe | |
For snacks and desserts
Here are some better-for-you versions of some favorite snacks and desserts:
|
Instead of: |
Enjoy: |
|
|---|---|---|
| fried tortilla chips | baked corn tortilla chips (lowest sodium available) | |
| regular potato or corn chips | no-salt or low-salt pretzels, popped sorghum or baked potato chips (reduced sodium version) | |
| high-fat cookies and crackers | high-fiber cookies and crackers, such as whole-grain crackers, fig and other fruit bars with no added sugar, and nuts | |
| regular baked goods | lower fat baked goods prepared with liquid nontropical vegetable oil or soft tub margarines, egg whites or egg substitutes, and fat-free milk | |
| ice cream and frozen treats | no-sugar-added frozen fudge bars, no-sugar-added frozen fruit pops and fat-free frozen yogurt bars | |
For dining out
Here are some healthy choices to opt for when eating out:
|
Instead of: |
Try: |
|
|---|---|---|
| cream-based soups | broth-based soups with lots of vegetables |
|
| quiche | vegetable omelet made with liquid nontropical vegetable oil or soft tub margarine | |
| buffalo chicken wings | skinless chicken wings or peel-and-eat steamed or grilled or roasted shrimp | |
| bread, muffins or croissants | flat bread or whole-wheat bread or rolls | |
| fried chicken sandwich or chicken fried steak | grilled or roasted skinless chicken sandwich, or breast | |
| french fries or mashed potatoes and gravy | baked potato, brown rice or steamed vegetables | |
| creamy coleslaw | sauteed vegetables, steamed vegetables or a green salad | |
| danish | whole-wheat English muffin or whole wheat toast with low-sugar jelly and nut butter | |
| chicken or steak bowl | make your bowl with chickpeas, black beans, lentils or quinoa | |
| jumbo cheeseburger | grilled or roasted skinless chicken sandwich or a regular-size hamburger with lettuce, tomato and onion | |
Other dining out tips:
- Opt for the smaller portion when there’s a choice. Don’t be afraid to ask for the “kids menu” or “senior menu” for smaller portions.
- Choose low- or fat-free vinaigrettes on salads, or use nontropical oils and vinegar and/or a squeeze of lemon.
- Look for plant-based protein options
- Ask for any sauce or dressing to be served on the side so you can control the amount you eat.
- Share an entree with your dining partner or take half home to enjoy for another meal.
