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Cooking Ingredient Swaps

Swap Unhealthy Ingredients for Healthier Ones 


When a dish calls for a lot of cheese, cut the amount by half. It will still taste the same!
Cook with low-fat or fat-free cheeses.
  • Low-fat Cheddar, Colby, or Monterey
  • Part-Skim Mozzarella
  • Queso Fresco

Dried Milk Powder: 

This can be added to your recipes without anyone noticing it!

Follow the package instructions to make milk. Then, add it to
recipes where milk is needed:

  • pancake batter
  • cornbread, muffins, or other baked goods batter
  • drinks instead of creamer
  • casseroles
  • mashed potatoes
  • hot cereal

Add two tablespoons of dry powder to add more calories to liquid meals
with extra protein and calcium.

Make evaporated milk with one cup dry milk mixed with 2/3 cup water.
This recipe makes 1 can of evaporated skim milk.

See more ideas about how to use dry milk powder here.


Low-Fat Yogurt, Sour Cream, and Mayonnaise: 

In cream-based recipes, replace mayonnaise and sour cream with the
amount of plain, low-fat yogurt.

Half the amount of mayonnaise in your coleslaw or potato salad recipe,
and replace it with plain, low-fat yogurt.

Try low-fat versions of mayonnaise, salad dressing, milk, sour cream, 
cheese and cream cheese instead of the regular variety.


Add extra seasoning to your meat, and trim fat before cooking meats.


Here and there are some ideas to spice up your food.

Add beans to sloppy joes and other meat dishes. You can save money
by using less meat and more beans. Learn how to prepare dried beans.

If you run out of bread crumbs, mix oatmeal in with this meatloaf recipe!


Rather than adding cream to homemade soups, blend 1/3 or 1/4 of the soup.
Mix it with the rest of the soup to make it creamier.



Whole Grains:

Pick whole  wheat pasta instead of white pasta.

Choose whole wheat bread instead of white bread.

Choose brown rice before white rice. Or, mix the two.

Try whole grain corn or whole-wheat tortillas rather than flour tortillas.

Here are 10 tips about how to make half your grains whole grains.

More healthy food swaps and snacks can be found here

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