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(HealthNewsDigestcom) – Whipping up healthy meals may be easier than you think. Use this guide to make simple ingredient substitutions to reduce salt and saturated fat — and boost fiber — in your favorite recipes.
If a recipe calls for these ingredients, try these substitutes:
Bread crumbs, dry = Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods = Applesauce or prune puree for half of the called-for butter, shortening or oil; trans-free spreads or shortenings formulated for baking
Butter, margarine or shortening to prevent sticking = Cooking spray
Canned meat, fish, vegetables and soups = Low-sodium or reduced-sodium versions
Cream = Fat-free half-and-half or evaporated skim milk
Cream cheese, full fat = Fat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese
Eggs = Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain) = Whole-wheat flour for half of the flour called for in baked goods
Ground beef = Extra-lean or lean ground beef, ground chicken breast or ground turkey breast
Mayonnaise = Reduced-calorie, reduced-fat mayonnaise
Meat = Vegetables for half of the meat called for in casseroles, soups and stews
Milk, evaporated = Evaporated skim milk
Pasta, enriched (white) = Whole-wheat pasta
Rice, white = Brown rice, wild rice, bulgur wheat or pearl barley
Seasoning salt, such as garlic salt, celery salt or onion salt = Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or finely chopped fresh herbs, garlic, celery or onions
Sour cream, full fat = Fat-free or low-fat sour cream, or plain fat-free or low-fat yogurt
This article is written by Mayo Clinic staff. Find more health and medical information on mayoclinic.org.