Switch Ingredients to Cut Calories and Boost Nutrition
By Carolyn Richardson
When you’re cooking at home, there are ways you can substitute ingredients to improve your diet without sabotaging your taste buds. If you are trying to get to 100% for the essential vitamins and minerals in your Calorie Count Nutritional Analysis, then you have to eat smart. These ten ingredient replacements will help you get there.
Replace Sour Cream with Fat-Free Greek Yogurt
If you have yet to go Greek, now’s the time. There’s no huge difference in taste between the two (except that Greek yogurt actually tastes better) but, of course, the high fat content of sour cream gives it the smooth texture we don’t want to give up. Have both taste and texture by simply replacing that dollop of Daisy with twice as much non-fat Greek yogurt. You just subtracted 5 grams of fat from your daily diet.
Replace a Portion of Meat with Lentils
While protein is great, the truth is many of us eat more than the recommended daily 3-4 ounce serving. To fill up that taco or round out those meatballs, add half a cup of steamed lentils to your ground beef or turkey mixture and add 7 grams of iron and 8 grams of fiber to your recipe. By foregoing ground beef for about the same amount of lentils, you saved 111 calories and almost 15 grams of fat.
Replace Enriched Pasta with Whole Wheat Pasta
Sure it’s infused with most of the vitamins and minerals it loses when processed, but enriched pasta can’t hold a candlestick to whole wheat pasta. With 4 more grams of fiber per serving and 50 less calories, whole wheat wins the ‘what’s more healthy debate’ hands down. The naturally occurring selenium and magnesium in whole wheat pasta is an added bonus.
Replace White Rice with Quinoa
Just because you can’t pronounce it doesn’t mean it’s not good for you. Replacing processed white rice with quinoa will afford you a balanced set of amino acids making it one of only a few vegetable sources of complete protein. It is higher in iron, calcium and phosphorus than white rice as well. To get your quinoa mojo in gear, try this New York Times recipe for stir-fry vegetables with quinoa.
Replace Light Cream with Evaporated Skim Milk
There’s nothing light about light cream or what many of us know as coffee cream. Even if you only use a tablespoon or two, about 30 to 60 calories respectively, opt to make your bitter black coffee creamier by using evaporated skim milk instead. Evaporated skim milk adds calcium, potassium and Vitamin D to soups, sauces, casseroles, and desserts. For every tablespoon you exchange, you’ll save 3 grams of fat and add 2 grams of protein.
Replace Shortening with Applesauce or Prune Puree
Instead of butter, margarine, shortening, or oil in baked goods, use applesauce or prune puree for half of the called-for fats. Fruit purees have no fat and no unhealthy trans fats. And while butter gets a bad reputation, consider the fact that hydrogenated margarine has trans fats too. You’re better safe with the fruit. Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace ALL of the fat and oil in baked goods recipes. And trans fat aren’t the only thing you’ll lose by making the switch. Take the bonus 79 calories per tablespoon and save them for another meal.
Replace Butter with Olive Oil
Many of you know better, but this is for those who are getting an F when they add butter to their food log. While the calorie count and fat grams are virtually the same, the saturated fat, sodium, and cholesterol in butter makes it better left on the shelf. Olive oil’s antioxidants, Vitamin E and phenols make it even better. Here’s a great substitution chart to ensure your recipes come out right the first time.
Replace Cheese with Avocado
Homemade sandwiches, salads, pizzas, and eggs no longer have to be a slave to cheese. Look up in the sky, it’s a bird, it’s a plane! No, it’s avocado, coming to save the day. A refreshing replacement for cheese, it’s a healthy fat that has become a not-so-guilty pleasure. Whether you replace it entirely or mix in avocado to lessen the amount of cheese in a recipe, you are doing yourself a favor. The sodium and unacceptable amount of saturated fat are a big stop sign. But the green thing with a big seed is a go with its potassium and fiber. And so you know, it’s half the calories.
Replace Fruit Juice with Green Juice
Even fresh-squeezed juice in excessive amounts can pack a sugar overload that your body would do better without. Instead go for green juice. One cup of Trader Joe’s Organic Carrots and Greens Juice has a third less carbs and calories than a cup of apple juice. But the big draw is potassium. One green drink blend has 750 mg of potassium, almost 20% of your daily intake. To get a good start, check out these green juice recipes.
Replace Potato Chips with Whole-grain Pita Chips
Opt for baked whole grain pita chips instead of the quick snack staple of potato chips. While many have similar flavors to potato chips, they also carry less calories and sodium. Be careful however, all pita chips are not created equal. Go for whole-grain and baked pita chips. The extra 4 grams of fiber will keep you regular.
Modifying Existing Recipes
Not sure what to change out of a recipe to make it healthier? Use the Calorie Count Recipe Analyzer to get the numbers where you need them. Simply list your ingredients and the number of servings it yields, and voila, your grandmother’s pound cake has an accurate calorie count. By always looking for nutritional value in each ingredient, you can’t go wrong.
Your thoughts....
What foods and ingredients do you swap for healthier versions?
Comments
These are great ideas. I already use avocado in my sandwiches along with tzatziki sauce instead of mayo. I like the skim evaporated milk in lieu of light cream idea. I will try that. I will also try the lentil - beef replacement. We have substituted regular pasta for Barilla Plus high protein pasta made with chick peas (garbanzo beans) and eliminated white rice in favor of brown rice.
I have been using apple sauce to make cakes and cookies instead of using butters and shortenings for YEARS! My family loves it and it makes a super moist cake...when using it in cookies? it tends to make them more like a mini cake however and less like a chewy cookie. But Its a good reasonable switch. I cant wait to try some of these other ideas! I have already swithced from coffee creamer to fat free Half and half...is evap. skim milk better than fat free half and half?
Wow! These are suggestions I know but just have not been practicing on a regular basis. With Spring approaching, there's a new beginning for all of us.
I like unsweetened almond milk at 40 calories a cup and smart balance organic spread. But sometimes I use sugar free jam instead of any fat on my toast. Another good meat alternative are veggie burgers and most veg meats have no cholesterol and less fat and calories.
I just clicked on the Quinoa link and it has over 600 caleries per cup. Really? That's almost half my allowence. If that is accurate, not a good weight loss food.
Original Post by: kdn575I just clicked on the Quinoa link and it has over 600 caleries per cup. Really? That's almost half my allowence. If that is accurate, not a good weight loss food.
That is for uncooked. For quinoa a 1/4 cup DRY, (uncooked) is a serving and it runs about 172 to 180 calories.
To kdn 575,
That calorie count of 600 cal. is for 1 cup of uncooked quinoa. 1/4 cup of uncooked quinoa is 156 cal. That would be a reasonable portion when cooked and so much more nutritious.
These are all good thoughts, but remember that you often have to adjust the cooking itself as well. Whole wheat pasta for example has to be cooked longer than regular pasta. I like Greek yogurt but it's stronger, more acidic taste can get out of hand if you change nothing else. The solution: taste, correct, and experiment. Don't just go one for one.
I think this is an EXCELLENT article and love the suggestions. I will probably try almost all of them!
I have a question!
Is it possible to buy canned lentils? I'm lazy and I don't like to take the time to cook my carbs, so I end up eating a lot of ww bread.
I think I saw canned lentils at the store once, but I haven't been able to find them since. Does anyone else buy their lentils canned?
Thank you in advance for your help!
-Maddy M
I always buy the precooked lentils at Trader Joes. They are delicious. Look in the refridgerated sections.
I use unsweetened almond milk to get my calcium. I also use low fat hummus instead of cheese on my sandwiches and wraps. Also, I ALWAYS add Alfalfa Sprouts to my sandwiches and wraps--they add that crunch without the calories and with good nutrition (very good for dietary Fiber, Vitamin C, Vitamin K, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese).
Original Post by: purline
"consider the fact that hydrogenated margarine has trans fats too" what??? margarine is completely a trans fat! just read on wikipedia... Could anybody imagine a pizza with avocado instead of cheese? Rubbish...
Haha I had the same thought about the pizza! I love avocado and I'm all for it on sandwiches but pizza? I suppose it would be ok to replace some of the cheese on a veggie pizza ... but I dunno. I like my feta and mozz on my pizza thanks :)
@purline & doverock
If you are eating pizza, don't pretend you are trying to lose weight or eat healthy. These tips are for those of us who try to dso both.
nothing wrong with fat, saturated fat or cholesterol. Seriously bad article stop spouting the same old stuff that you heard somewhere and look into the science of it.
Original Post by: shrinkingfool@purline & doverock
If you are eating pizza, don't pretend you are trying to lose weight or eat healthy. These tips are for those of us who try to dso both.
the only thing unhealthy about pizza is the base; I haven't looked for a replacement method but even eating a few slices of pizza is not as bad as you'd think. I'd rather do without the carbs but its far from the worst thing in the world. Cheese, good, homemade tomatoe sauce, good, toppings - good.
I make a tiny pizza using a corn tortilla as the base. It's remarkably good once you get used to it.
Actually, cheese is not all that bad and should not be exorcised from our diets. I eat cheese for breakfast every morning and still managed to lose 70+ lbs this year. It's the fat in pizza that concerns me most, especially the fat in other toppings, ie. pepperoni etc.
Woah!Thank you iloverocks13, I shall try try alfalfa shoots immediately! Living in the UK, I assumed they were just for rabbits! [Read 'Of Mice and Men' and you'll know what I mean...]
These are very nice suggestions! To get rid of the chip habit, I like to eat Kashi GoLean Crunch with some Total. I eat these dry in order to feel like I'm snacking; however, it's giving me my healthy vitamins and my iron. Here is a question I have: I CANNOT make my potassium goal. It says 4700 per day. My doctor indicated I was low at my last check up. I've eaten all the culprits, including coconut water made into a smoothie and brussel sprouts. Has anyone actually reached the goal? I would love to read your thoughts....
Not all of these are useable for everyone. For example, I can't have Greek yoghurt, I'm lactose intollerant and eat the special lactose-free yoghurt. I hate cooked apples. For some dishes you have to use butter, but there is light butter. Don't eat chips, but snack on dried fruits, like apple chips. I've never even seen this whole-wheat thing in my country, but then again, I searched through 5 stores this week for cumin. Avocado is gross. Ground the cheese, choose a light brand and use that.
Also, if you use milk in stead of cream in a dish, the sauce will be very runny. I actually ran into this problem a week ago and ended up having to thicken the sauce with whole-grain flour.
There's one ingredient we can switch though. It''s called a plate. Use dessert plate in stead of regular ones and eat that many, even if you stay hungry. Hunger is your friend. Try staying hungry for 6 hours and after that you'll see the greatness of it. Today I didn't eat for 12 hours because something upset my stomach, so I didn't feel good, but felt so great in the 7th hour. I only had dinner because I felt faint and my stomach felt better.
To cut down on cholesterol, you can replace an egg in baking recipes with 1 tbsp. of flax seed and 3 tbsp. water for every egg. I use it and it's virtually the same flavor and texture. Muffins are suddenly your friends again.
I too have problems reaching my potassium goal! I cant seem to get there...and when I try? All the stuff puts me over the top in another areas like sodium! I have just conseidered taking a multi vite and saying screw it! :)
My husband requires a lot of fiber in his diet. Outside of eating hay like a horse, I have replaced half of the breadcrumbs required to make meatloaf with oat bran. The recipe tastes the same and is much more filling.
Original Post by: blazedrasOriginal Post by: shrinkingfool@purline & doverock
If you are eating pizza, don't pretend you are trying to lose weight or eat healthy. These tips are for those of us who try to dso both.
the only thing unhealthy about pizza is the base; I haven't looked for a replacement method but even eating a few slices of pizza is not as bad as you'd think. I'd rather do without the carbs but its far from the worst thing in the world. Cheese, good, homemade tomatoe sauce, good, toppings - good.
Google Meatza 
. I've made my base with ground turkey to great success. (topped it with fire roasted tomatoes, cheddar, and bacon)
I agree that this really out of date. Fat is not the enemy here. We need fat in our diets and the further away from man-made (margarine), the better.
Original Post by: drjMy husband requires a lot of fiber in his diet. Outside of eating hay like a horse, I have replaced half of the breadcrumbs required to make meatloaf with oat bran. The recipe tastes the same and is much more filling.
Excellent post. I have been doing the same thing for years. You are right - no difference in taste; a lot more fiber; and very healthy
Original Post by: naco2222Original Post by: drjMy husband requires a lot of fiber in his diet. Outside of eating hay like a horse, I have replaced half of the breadcrumbs required to make meatloaf with oat bran. The recipe tastes the same and is much more filling.
Excellent post. I have been doing the same thing for years. You are right - no difference in taste; a lot more fiber; and very healthy
thanks Naco2222, great idea! its for sure a lot different than a pizza base but I think I'll definitely give it a try soon :P
I use most of these already except I can't have soft dairy so cream or yoghurt are both a problem. I do use soft tofu in place of sour cream or mayo for dips, and eat hummus from chickpeas a lot. All the legumes are good in place of some meat and we eat chili about once a week in our house for that reason.
Cooking vegetables in broth can also take the place of butter and still give them some added flavor along with a few shakes of some dried herbs or spices.
I like quinoa in place of certain grains but also use wheat germ and add old fashion oatmeal to some meals like meatloaf with ground turkey or salmon patties.
You can make healthy pizza by starting with either your own whole wheat flour dough or using whole wheat tortillas, low fat cheese shreeded, and adding mushrooms, bell peppers, and pineapple or other veggies like tomoatoes to it. There is no reason this can't be a diet food as long as it's counted.
I do draw the line about butter. Fine to use a peanut, safflower, olive etc oil for cooking or in salads but once in a while I want real butter on my one piece of toast and since it contains linoleic acid when nothing else does, I believe that one serving per day is fine and certainly healthier than margarine which I wouldn't touch with a ten foot pole. I'm also learning to use coconut oil for cooking, too.
In place of fruit juice I drink carrot, tomato, V-8 or beet juice. Beets contain lots of iron, add color and earthiness, and are naturally sweet. I mix them with carrots & celery for a refreshing drink, and sometimes cut with water and a fresh squeezed lime for a thirst quenching beverage.
Original Post by: blazedrasnothing wrong with fat, saturated fat or cholesterol. Seriously bad article stop spouting the same old stuff that you heard somewhere and look into the science of it.
+1
I, too, think the cheese/avocado suggestion is a bit out of place. They're two very different ingredients.
Do you measure rice after you've cooked it? I think not.
Original Post by: rlkelleyThese are very nice suggestions! To get rid of the chip habit, I like to eat Kashi GoLean Crunch with some Total. I eat these dry in order to feel like I'm snacking; however, it's giving me my healthy vitamins and my iron. Here is a question I have: I CANNOT make my potassium goal. It says 4700 per day. My doctor indicated I was low at my last check up. I've eaten all the culprits, including coconut water made into a smoothie and brussel sprouts. Has anyone actually reached the goal? I would love to read your thoughts....
Beet greens are good sources. My recommended level of potassium is 3497 and 1 cup of cooked beet greens met 35% of that. White beans are also a good source.
Original Post by: blazedrasOriginal Post by: shrinkingfool@purline & doverock
If you are eating pizza, don't pretend you are trying to lose weight or eat healthy. These tips are for those of us who try to dso both.
the only thing unhealthy about pizza is the base; I haven't looked for a replacement method but even eating a few slices of pizza is not as bad as you'd think. I'd rather do without the carbs but its far from the worst thing in the world. Cheese, good, homemade tomatoe sauce, good, toppings - good.
A great base for "pizza" is portobello mushrooms. So good and much better nutritionally. They need to be precooked about 15 minutes(?) before you add the toppings.
When I make pizza, I will pre-cook my meats, even peperoni will be heated on a paper towel to help remove some of the extra fat. When I order, I will order thin crust, lite sauce, lite cheese and have a vegi pizza with added chicken breast strips. Drives the kitchen crazy, but it is what I want. Most will gladly make to order.
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.
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Really , really good suggestions. For me personally, they're all useable suggestions - and I already use some of the substitutions. I'm skeptical about the cheese/avocado one, but I don't like avocados at all!