Healthier Swaps

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple ingredient swaps.

WHEN RECIPE CALLS FOR TRY THIS INSTEAD BEST FOR
1 whole egg 1/4 cup Egg Beaters® Baking, Omelets
1 tablespoon butter PAM® Cooking Spray
1 tablespoon Wesson Oil
Sautéing
1 teaspoon butter 1 teaspoon Parmesan cheese Pasta Dishes or vegetables
1 cup broth 1 cup 99% Fat Free & Reduced Sodium broth Soups, Sauces
1 teaspoon soy sauce 1 teaspoon La Choy® Lite Soy Sauce Asian-Style Recipes
1 tablespoon sour cream 1 tablespoon plain Greek yogurt Mexican-Style Recipes and toppings
1/2 teaspoon salt 1 teaspoon balsamic vinegar Tomato-Based Recipes
1 pound ground beef 1 pound 93% lean ground turkey or 90% lean ground beef Meat Sauces, Tacos, Meatloaves
1 ounce cheddar cheese 1 ounce feta cheese Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE CALLS FOR TRY THIS INSTEAD BEST FOR
1 cup regular pasta 1 cup whole-grain pasta Any Pasta Recipes
1 cup cooked white rice 1 cup cooked brown rice Any Rice Recipes
1 ounce meat 1/4 cup canned beans Soups, Stews
1 cup iceberg lettuce 1 cup dark leaf lettuce Salads, Sandwiches