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Simple Healthy Substitutions
What's the actual payoff when you change your buying habits?
Eating, cooking and baking healthier is all about choices! Start at the grocery store and read labels to compare the benefits of choosing better-for-you reduced-fat or reduced-calorie options. Here’s a sampling of what you might find:
| TRY THIS |
AVOID THIS |
SEE THE SAVINGS! |
| Cream cheese, reduced fat |
Cream cheese, regular |
20 calories; 2.5g fat per Tbsp |
| Cream cheese, fat-free |
Cream cheese, regular |
35 calories; 5g fat per Tbsp |
| Yoplait® plain lowfat yogurt |
Sour cream |
15 calories; 2.5g fat per Tbsp |
| Mayonnaise, light |
Mayonnaise |
50 calories; 6g fat per Tbsp |
| Mayonnaise, fat-free |
Mayonnaise |
85 calories; 11g fat per Tbsp |
| Canola oil |
Butter |
6g sat fat per Tbsp |
| Balsamic vinegar, 2 tsp |
Salt, 1/8 tsp |
290mg sodium |
| Cheddar cheese, reduced fat |
Cheddar cheese |
35 calories; 4g fat per 1 oz |
| Egg substitute |
Egg (large) |
30 calories; 212mg choles-
terol per egg or 1/4 cup |
| Turkey breast, ground |
Turkey, ground |
100 calories; 9g fat, 2.5g sat fat
per 3 oz serving, cooked |
| Ground beef (95% lean) |
Ground beef (80% lean) |
85 calories; 9g fat, 3.5g sat fat
per 3 oz serving, cooked |
| Apple (medium) |
Apple juice, ½ cup |
4 g fiber per serving |
| Popcorn, low-fat, popped |
Potato chips |
3g fiber per 1 oz serving |
| Whole wheat bread |
White bread |
2g fiber per 1 oz slice |
Looking for more healthier options? Healthify YOUR recipes –
here’s how.
