By: Wendy Wu MS, RD
Choose Olive oil or Canola oil over Butter, Margarine, Corn Oil, Vegetable Oil etc. Use sparingly because 1 Tablespoon has ~135 kcal (depending on the brand).
When baking, try to replace white flour with 100% whole wheat flour. Usually, you will need to sift the flour at least three times for perfect substitution. The end product may be a bit denser but that’s a good thing!
Brown Rice, Brown Rice, Brown Rice…or even mixed bean rice! White rice is old news.
I’ve made plenty of meals without salt. Choose fresh herbs, spices, garlic, ginger, onions, shallots, citrus juices, wine, and flavored vinegars.
Replace heavy creamy dressings with vinaigrette, citrus dressing, olive oil+red vinegar, and salad spritzers.
Substitute oils in baking recipes with yogurt, unsweetened applesauce, mango puree, pear puree, or banana puree. Applesauce is the best!
A salad doesn’t need to be topped with luncheon meat. Add eggs, avocado, chickpeas, edamame, mushrooms, grilled eggplants/zucchini, mozzarella balls, shrimp, fish or chicken breast.
Instead of stir frying which requires cooking oil, try to steam and bake your meals. You don’t need any fancy gadgets or a bamboo to steam. Just use a small bowl.
Instead of creamy soups, substitute with tomato based or clear broths.
Last but not least, Whole Wheat Pastas. It’s such a simple switch. Just make sure the ingredient list “durum whole wheat flour”.
Good Luck on trying out these substitutes! I know they’re not the same, but they’ll be much better for you in the long run.