Heart Healthy Substitutions

Here are some quick and simple food substitutions for your recipes.

Instead of this... Use this...
All-purpose flour
Use half the usual amount and substitute with whole wheat flour
Canadian bacon, turkey bacon
Cooking spray, soft, non-hydrogenated margarine, or canola oil
Canned foods, soups, sauces
Sodium-free or low-sodium versions
Chocolate chips
Raisins or dried fruits
Evaporated skim milk
Cream cheese
Low-fat pressed cottage cheese
Cream soup
Low-sodium broth-based soups
Dry bread  crumbs
Rolled oats or crushed bran cereal
2 egg whites for 1 whole egg
Ground beef
Lean ground turkey
Light mayonnaise
Whole wheat pasta
Salad dressing
Fat-free or low-fat dressing
Herbs, spices, or salt substitutes
Lean ground turkey
Sour cream
Fat-free or 1% sour cream or non-fat plain yogurt
Apple sauce, fruit juices, or sugar-free syrup
White bread
Whole wheat bread
White rice
Brown rice, wild rice, or pearl barley
Whole milk
Fat-free or 1% milk

Gundersen registered dietititians can help you create a healthy eating plan that fits your needs and lifestyle. Call (608) 775-3447 or (800) 362-9567, ext. 53447 to schedule an appointment today.

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