Swap it Out! Lower calorie options for common ingredients
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Want to make a favorite family dish lower calorie? Run out of an ingredient and need to make a substitution? Experiment with these suggestions from ThedaCare’s dietitians. You’ll enjoy great-tasting food that’s better for you!
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LESS HEALTHY
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MORE HEALTHY
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All-purpose, enriched, white flour
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Whole wheat flour (use the same amount)
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Sugar or syrup
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Unsweetened applesauce or pureed fruit (use half the amount of sugar or syrup)
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White rice
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Brown rice (use the same amount)
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Butter
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Olive oil in entrees, or prunes or applesauce in baked goods (typically, use half the amount of butter)
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Mashed potatoes
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Mashed cauliflower or turnips
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Enriched white pasta
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Whole wheat pasta
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Ground beef
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Ground bison or turkey
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Heavy cream
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Coconut milk or evaporated skim milk, equal amounts, plus 2-3 Tbsp. of cornstarch or gelatin to thicken
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Sour cream or mayonnaise
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Yogurt, Greek-style or plain
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Tortilla wraps
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Lettuce leaves
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Canned fruit
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Fresh or frozen fruit
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Instant oatmeal
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Whole or steel-cut oatmeal
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Salt
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Salt-free, herb-based, seasoning mix
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Bottled salad dressing
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Homemade salad dressing (healthiest is vinegar and olive oil)
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Buttermilk, 1 cup
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1 Tbsp. lemon juice or vinegar with 1 cup milk, less 1 Tbsp.
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Breadcrumbs
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Ground whole oats
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Corn or canola oil, 1 cup
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Mix applesauce and buttermilk (1/2 cup each) or the buttermilk substitute (above)
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