Email to Rick Ashford      

Healthy Food Substitutions

Source of Recipe

The following information is taken from NutriBase software:


Recipe Link: http://tinyurl.com/7vctk

List of Ingredients

Food Substitutions
Food Name--- Substitute Food Name

Avocados--- Water Chestnuts
Bacon--- Low-Fat Canadian Bacon
Baked--- Goods Fat-Free Baked Goods
Biscuits--- Fat-Free Biscuit Mixes
Bologna--- Chicken or Turkey Breasts
Brownies--- Angel Food Cake, Fruit, Gelatin Desserts
Butter--- Butter Buds
Butter--- Low-Fat Margarine
Cakes Angel Food Cake--- Fruit, Gelatin Desserts
Cheese--- Non-fat or Low-Fat Cheeses
Snack Chips--- Air-Popped Popcorn, Crackers, Vegetable Sticks

Corn Chips--- Air-Popped Popcorn, Crackers, Vegetable Sticks

Potato Chips--- Air-Popped Popcorn, Crackers, Vegetable Sticks

Cheese Ricotta--- Cottage Cheese, or Fat-Free Cheeses
Chocolate--- Chocolate Syrup
Chocolate--- Cocoa
Chocolate--- Fat-Free Pudding
Chocolate--- Light Chocolate Topping
Chocolate Candy--- Jelly Beans, Hard Candy
Coconut Oil Canola--- Safflower, Sunflower, Corn, or Olive Oil

Coffee Creamer--- Low-fat or Non-Fat Milk
Coffee Creamer--- Powdered Creamer without Tropical Oils
Coffee Creamer--- Powdered Non-Fat Milk
Cookies--- Animal Crackers
Cookies--- Fig Bars
Cookies--- Gingersnaps
Cookies--- Graham Crackers
Cookies--- Vanilla Wafers
Crackers--- Fat-Free Crackers
Crackers--- Soda Crackers
Crackers--- Toasted Bread Sticks
Cream--- Evaporated Skim Milk
Cream Cheese--- Fat-Free Cream Cheese
Cream Sauces--- Marinara Sauces
Creamy Dressings--- Dilute with Cucumbers, Tomatoes, other Vegetables

Creamy Dressings--- Dilute with Low-Fat Yogurt or Cottage Cheese

Croissants--- Baked Donut Holes
Danish pastry--- Muffins
Donut--- Muffins
Donut--- Raisin-Cinnamon Bagel
Donut--- Fat-Free Pastries
Pastry--- Fat-Free Pastries
Danish--- Fat-Free Pastries
Eggs--- Egg Substitutes
Eggs--- Egg Whites (or use one yolk for each four eggs)
French Fries--- Baked or Mashed Potatoes
French Fries--- Carrot Sticks
French Fries--- Oven-Baked "Fries"
Fried Foods--- Baked Foods (avoid fried foods in all forms)
Fried Foods--- Boiled Foods (avoid fried foods in all forms)

Fried Foods--- Broiled Foods (avoid fried foods in all forms)

Fried Foods--- Grilled Foods (avoid fried foods in all forms)

Fried Foods--- Microwaved Foods (avoid fried foods in all forms)

Fried Foods--- Poached Foods (avoid fried foods in all forms)

Fried Foods--- Raw Foods (avoid fried foods in all forms)
Fried Foods--- Roasted Foods (avoid fried foods in all forms)

Fried Foods--- Sautéed Foods (avoid fried foods in all forms)

Fried Foods--- Simmered Foods (avoid fried foods in all forms)

Fried Foods--- Steamed Foods (avoid fried foods in all forms)

Granola Nutritious Cereal--- Dried Fruit or Cereal/Fruit Mix

Granola Bars Nutritious Cereal--- Dried Fruit or Cereal/Fruit Mix

Gravy--- Low-Fat Gravy in Jars, Mixes
Gravy Prepare--- Refrigerate, Skim Off
Gravy--- Worcestershire Sauce
Ground Beef--- Use Lean Ground plus Texturized Vegetable Protein

Ham--- Turkey Ham
Hamburger--- Ground Chicken
Hamburger--- Ground Turkey
Hamburger--- Low-Fat Ground Beef
Hot Dogs--- Low-Fat Hot Dogs
Hot Dogs--- Turkey Frankfurters
Ice Cream--- Fat-Free Frozen Dessert or Low-Fat Ice Cream
Ice Cream--- Frozen Diet Bars
Ice Cream--- Frozen Yogurt
Ice Cream--- Ice Milk
Lamb---Fish, Poultry
Lard--- Vegetable Oils
Lunch Meats--- Low-Fat Turkey Meat
Lunch Meats--- Water-Packed Tuna
Margarine--- Fat-Free or Low-Fat Margarine
Mayonnaise--- Fat-Free or Low-Fat Mayonnaise
Mayonnaise--- Fat-Free or Low-Fat Salad Dressing
Meats--- Soy-based Meat Substitutes
Muffins--- Fat-Free Mixes
Nuts and Seeds--- Grape-Nuts Cereal
Nuts and Seeds--- Popcorn, Pretzels
Oil--- Applesauce (for baking purposes)
Oil--- Applesauce plus Skim Milk (if oil is only liquid)
Oil--- Butter Buds (mixed to form a liquid)
Oil--- Corn Syrup
Oil--- Non-Stick Cookery, Spray
Olives--- Pickles
Palm Kernel Oil Canola--- Safflower, Sunflower, Corn, or Olive Oil

Palm Oil Canola--- Safflower, Sunflower, Corn, or Olive Oil

Pastrami--- Turkey Pastrami
Pie Crust--- Graham Cracker Crust
Pork--- Lean Pork Tenderloin
Potato Chips In Casseroles--- use Cracker Crumbs or Bran Flakes

Ranch Dressing--- Make with Non-Fat or Low-Fat Mayonnaise
Red Meat--- Fish, Poultry
Salad Dressings--- Non-Fat Salad Dressings
Salami--- Turkey Salami
Sausage--- Low-fat Sausages
Sausage Pizza--- Canadian Bacon or Vegetarian Pizza
Snack Chips--- Baked Tortilla Chips
Snack Chips--- Popcorn (without Butter)
Snack Chips--- Pretzels
Soups Condensed--- Low-Fat, Reduced Sodium Soups
Sour Cream--- Fat-Free Sour Cream
Sour Cream--- Non-Fat Yogurt
Sour Cream--- Sour Half & Half
Sour Cream--- Sour Half & Half Mixed with Low-Fat Yogurt
Sour Cream--- Low-Fat Yogurt
Spaghetti Sauce Prepared--- Low-Fat Spaghetti Sauces
Veal Fish--- Poultry
Whipped Cream--- Vanilla-Flavored Non-Fat or Low-Fat Yogurt

White Sauces--- Tomato Sauces
Whole Eggs--- Egg Whites
Whole Milk--- Skim or Low-Fat Milk




Recipe