HEALTHIER SUBSTITUTIONS

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple substitutions.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 whole egg	• 1/4 cup Egg Beaters®	• Baking, Omelets
• 1 teaspoon butter	• PAM® Cooking Spray	• Sautéing
• 1 teaspoon butter	• 1 teaspoon oil	• Baking
• 1 teaspoon butter	• 1 teaspoon Parmesan cheese	• Pasta Dishes
• 1 cup broth	• 1 cup 99% Fat Free &  Reduced Sodium broth	• Soups, Sauces
• 1 teaspoon soy sauce	• 1 teaspoon La Choy®  Lite Soy Sauce	• Asian-Style Recipes
• 1/2 teaspoon salt	• 1 teaspoon balsamic vinegar	• Tomato-Based Recipes
• 1 ounce ground beef	• 1 ounce 93% lean ground turkey  or meatless crumbles	• Meat Sauces
• 1 ounce ground beef	• 1 ounce 90% lean ground beef	• Meatloaves, Tacos
• 1 ounce cheddar cheese	• 1 ounce feta cheese	• Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 cup regular pasta	• 1 cup whole-grain pasta	• Any Pasta Recipes
• 1 cup cooked white rice	• 1 cup cooked brown rice	• Any Rice Recipes
• 1 ounce meat	• 1/4 cup canned beans	• Soups, Stews
• 1 cup iceberg lettuce	• 1 cup dark leaf lettuce	• Salads, Sandwiches

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