Simple Swaps to Reduce Salt and Fat

Whipping up healthy meals may be easier than you think. Use this guide to make simple ingredient substitutions to reduce salt and saturated fat — and boost fiber — in your favorite recipes.

If a recipe calls for this:Try using this:
Bread crumbs, dryRolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goodsApplesauce or prune puree for half of the called-for butter, shortening or oil; trans-free spreads or shortenings formulated for baking
Butter, margarine or shortening to prevent stickingCooking spray
Canned meat, fish, vegetables and soupsLow-sodium or reduced-sodium versions
CreamFat-free half-and-half or evaporated skim milk
Cream cheese, full fatFat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese
EggsTwo egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)Whole-wheat flour for half of the flour called for in baked goods
Ground beefExtra-lean or lean ground beef, ground chicken breast or ground turkey breast
MayonnaiseReduced-calorie, reduced-fat mayonnaise
MeatVegetables for half of the meat called for in casseroles, soups and stews
Milk, evaporatedEvaporated skim milk
Milk, wholeReduced-fat or fat-free milk
Pasta, enriched (white)Whole-wheat pasta
Rice, whiteBrown rice, wild rice, bulgur wheat or pearl barley
Seasoning salt, such as garlic salt, celery salt or onion saltHerb-only seasonings, such as garlic powder, celery seed or onion flakes, or finely chopped fresh herbs, garlic, celery or onions
Sour cream, full fatFat-free or low-fat sour cream, or plain fat-free or low-fat yogurt

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