Nutritional Substitutions for your Grocery List

Do you have a favorite recipe or meal that you wish was a bit healthier? Are you looking for healthier options for items frequently on your grocery list? Well good news! With a few simple changes to what you put in your cart, you can improve the nutritional content of what you put on your table.


Instead of this .....try buying this!

Bacon....turkey bacon, smoked turkey or lean prosciutto
White bread or pasta.....whole grain bread or pasta
Iceberg lettuce....arugula, spinach or watercress
Whole milk...reduced fat or fat free milk (stepping down gradually from whole to 2% to 1% to skim, can help to adjust you to the taste)
White rice....brown rice or wild rice
Couscous.....quinoa
Seasoning salts...herb only seasonings
Creamy salad dressings...flavored vinegars
Ramen noodles...brown rice or whole wheat pasta
Oil packed tuna....water packed tuna
Chips...popcorn (lightly salted and/or buttered)
Ice-cream - frozen yogurt
Ground beef...lean ground chicken or turkey
Butter...cooking spray



Instead of cooking with this...try substituting this!



Bread crumbs.....rolled oats or crushed bran cereal
Baking with butter....baking with applesauce
Baking with all purpose flour...baking with whole wheat flour for half of the called for all purpose flour
Sugar...reduce sugar by half and add vanilla, nutmeg or cinnamon
Sour cream...low fat or fat free greek  or regular yogurt
Molasses....honey
Cream cheese....fat free ricotta



To read more about these and other substitutions check out the following helpful links:

http://www.mayoclinic.com/health/healthy-recipes/NU00585
http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/tips_healthy_subs.html