9 Healthy Substitutes For High-Cal Ingredients


It’s hard to eat your favorite foods without feeling a little guilty when you’re trying to lose weight. It seems like all the ingredients that make food delicious are bad for you, like butter, mayo and sour cream. Use the substitution list below to make your favorite foods without the worry of weight gain.

1. Mayo

When a recipe calls for mayo, just substitute the called-for amount with plain nonfat Greek yogurt. It has the same white color and the same creamy consistency. Use it in casseroles, and even sandwiches.


2. Butter or Margarine

Countless numbers of baking recipes call for butter or margarine. Butter and margarine are both high in unhealthy fats. Instead, try mashed avocado or half the butter and use half applesauce. These sound weird, but they actually do work, and you won’t be able to taste the difference.


3. Eggs

It seems like this tip has been around forever, but you’d be surprised who hasn’t heard of it. When a recipe calls for an egg, just use two egg whites or an egg substitute. You’ll cut down on calories and fat.


4. Flour

Bleached flour loses a lot of nutrients that grain should have. Substitute whole wheat flour. Some complain of a grainy texture. If it’s hard to get used to, try using the whole wheat flour for only half of the called-for flour at first.


5. Cream for soups

Soups are typically healthy for you, but when you start eating the creamy versions, the calories can start to add up. When a recipe calls for cream, puree some potatoes and add that instead. You’ll never notice the difference.


6. Sour Cream

A little amount of sour cream can add a lot of flavor, but it can also add a lot of calories. For a healthy option, try pureed fat-free cottage cheese.


7. Sugar

If you’re trying to limit the amount of sugar in baking recipe, try substituting some applesauce or mashed bananas. This won’t work in all recipes, but it will in most. The more you experiment, the better your healthy versions will be.


8. Bread Crumbs

Bread crumbs can add a lot of unwanted calories to casseroles or fried foods. Try using rolled oats as a substitution.


9. Pasta

If you’re trying to limit your carbs, but you’re missing the pasta in your life, try using zucchini ribbons or spaghetti squash. They are healthy, low-carb ways to make you feel like you’re actually eating spaghetti. They do taste a little different than actual pasta, but they are the next best thing.

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