Substitution Savvy

By: Laura Weber (obtained from Penn State Extension)

Try these substitutions for making your meals healthier:

Higher Fat/Saturated Fat

Cooking oils

Lower Fat/Saturated Fat Alternatives

Choose heart healthy – safflower, peanut, or olive oils more often

Higher Fat/Saturated Fat

Sautéing

Lower Fat/Saturated Fat Alternatives

Use nonstick spray, water, flavored juices or stock

Higher Fat/Saturated Fat

Salad dressings

Lower Fat/Saturated Fat Alternatives

Use equal parts water and vinegar and half as much oil. To make up for less intense flavor, add more mustard and herbs

Higher Fat/Saturated Fat

Baking or cooking

Lower Fat/Saturated Fat Alternatives

Use 3 egg whites and 1 yolk instead of 2 whole eggs; use 2 egg whites instead of 1 whole egg;

Use no more than 1-2 tablespoons of fat for each cup of flour

Higher Fat/Saturated Fat

Sour cream

Lower Fat/Saturated Fat Alternatives

Blend 1 cup of low-fat cottage cheese with 1 tablespoon skim milk and 2 tablespoons lemon juice, or substitute plain or nonfat yogurt, or try some of the reduced fat sour cream substitutes

Higher Fat/Saturated Fat

Butter, lard or shortening

Lower Fat/Saturated Fat Alternatives

Choose heart healthy vegetable oil or margarine made from them. In general, soft or whipped margarines should not be used in baking.

Lower fat cuts of meat:

Beef: Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm pot roast, short loin, strip steak lean, extra lean ground beef

Pork: Tenderloin, sirloin roast or chop, center cut loin chops

Lamb: Fore shank, leg roast, leg chop, loin chop