Home > Health > Nutrition > Healthy Diet > Substituting Foods

If you are trying to lose weight or to eat healthy foods, but still want to enjoy all your favorite dishes, here are a few ideas for substituting ingredients with healthy alternatives.

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Oil

• Use only half as much as recommended.
• Cook in a non-stick wok or pan.
• Use cooking spray.
• Brush on oil sparingly rather than pouring it in.

Pastry

• Instead of shortcrust or puff pastry, use filo and spray lightly with oil between every second sheet.
• Brush with orange juice, skim milk or water instead of oil.

Melted Cheese topping

• Half the quantity of cheese and mix with breadcrumbs, rolled oats or crushed cornflakes.
• Use less of a more strongly flavored cheese such as parmesan.

Casserole and Curry meat

• Half the quantity of meat that is in the recipe, and replace with drained canned beans.
• Serve smaller portions of pasta, noodles, couscous or rice.

Cream

• Use canned, evaporated, low fat milk with cornflour.
• Instead of sour cream, use yogurt mixed with a little bit if cornflour or arrowroot.

Salt & Flavor

• Leave out the salt, especially if there is already other salty food in the dish, such as soy sauce, stock powder or bacon.
• Use fresh herbs, chili, garlic, lemon zest, ginger or curry powder to boost up the flavor

Salad Dressing

• Use vinegar or lemon juice mixed with extra-virgin olive oil.

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Related Pages

• A Guide to Dining Out – Good and Bad Menu Choices
• Healthy Guide to Eating Take Out / Takeaway
• Tips and articles about changing to a Healthy Diet