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Living a healthier life can start with some simple changes to your diet. That doesn't mean that you have to change what you eat, just alter how you make it.
Here's a quick and simple list of some common ingredients that you can subsitute with healthier options.
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| Ingredient |
Substitute |
| All-Purpose Flour |
Whole-Wheat Flour for half of the called for amount |
| Bacon |
Canadian bacon, turkey bacon, smoked turkey bacon or lean prosciutto (Italian ham) |
| Butter, Margerine, Shortning or Oil in baked goods |
Applesauce or prune puree for half of the called for amount. |
| Bread crumbs (dried) |
Rolled oats or crushed bran cereal |
| Cream cheese |
Fat-free or low-fat cream cheese or low-fat cottage cheese pureed until smooth |
| Creamed soups |
Fat-free milk-based soups, mashed potato flakes, pureed carrots, potatos or tofu for thickening agents. |
| Eggs |
Two egg whites or 1/4 egg supstitute for each whole egg |
| Enriched pasta |
Whole-wheat pasta |
| Evaporated milk |
Evaporated skim milk |
| Fruit canned in syrup |
Fruit canned in juice or water, frozen or fresh fruit |
| Fruit flavored yogurt |
Plain yogurt with fresh fruit added |
| Ground beef |
Extra-lean ground beef, chicken or turkey |
| Iceburg lettuce |
Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress |
| Mayonnaise |
Reduced-calorie or fat-free mayonaise or saladressing |
| Oil-based marinades |
Wine, balsamic vinegar, fruit juice or fat-free broth |
| Salad Dressing |
Fat-free or reduced calorie dressing or flavored vinegars |
| Seasoning salts |
Herb only seasonings, finely chopped garlic, celery or onion |
| Sour Cream |
Fat-free plain yogurt or fat-free/reduced calorie sour cream |
| Soy Sauce |
Sweet and sour sauce, hot mustard or low sodium soy sauce |
| Syrup |
Pureed fruit or low calorie/sugar-free syrup |
| Table Salt |
Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends |
| White Bread |
Whole-Wheat Bread |
| White Rice |
Brown rice, wild rice, bulgur or pearl barley |
| Whole Milk |
Reduced-fat or fat-free milk or soy milk |
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