10 best diet food substitutes

When I cook, I try to substitute lower fat options where I can.  Some I win (meaning the taste of the food is not affected, in my opinion) and some I lose (meaning the taste of the dish is affected and I should have stuck with what the recipe called for).  As ya'll already know, I am on a journey to lose my post-pregnancy baby weight that is clinging for dear life to my frame. 

It is a VERY SLOW journey. 

I have been checking out Martha Stewart's Whole Living Body & Soul magazine, trying to decide if the magazine is worth a yearly subscription (I am leaning towards “yes”).  If I do indeed go ahead with a subscription, I will most certainly share my thoughts and a review on the magazine. 

I ran across this article about best diet substitutes and I found it really interesting.  I mean, I thought I already knew what substitutes to use to lower the fat and increase the health benefits in what I was eating, but this list brought my attention to a few new things that I had never even considered. 

Here is a summary:

1. Instead of white potatoes, try sweet potatoes. One sweet potato provides more than a day's worth of Vitamin A, plus 57% MORE fiber and 55% MORE Vitamin C than a white potato.  I always knew sweet potatoes were better for you than white potatoes, but I just assumed it was because of the fiber factor.  I had no idea that your average old sweet potato carried a 1-2-3 punch.  Sweet potatoes are so good for you that I am seriously considering going to the grocery store RIGHT NOW to pick up some.
2. Instead of croutons, try walnuts.  I don't really eat croutons but walnuts, I love!  I have trail I buy that has walnuts, pistachios, dried cranberries and the like, that I add to salads and it is divine.  Oh wait, this is only about walnuts : ).  Walnuts have alphalinolenic acid (protects against heart disease), melatonin (helps regulate sleep), and phytosterols (helps lower cholesterol).  Who knew they were so good for you?
3. Instead of mayonnaise, try avocado.  Half the fat and half the calories of low fat mayonnaise?  Plus healthy amounts of fiber, folate, niacin, and vitamins B6 and K, let alone the creamy smooth taste of avocado- sign me up now.  I'm throwing out my jar of mayonnaise!
4. Instead of button mushrooms, try shiitakes.  I like mushrooms OK, but only eat them every few months.  I like button mushrooms but cannot stand Shiitakes.  I know, I know, I'm weird like that.  Apparently they have medicinal value- they contain contain lentinan, a type of carbohydrate that stimulates your immune system, helping to protect against (and fight) cancer.  And while that is awesome and wonderful, I still don't like the way they taste!
5. Instead of milk chocolate, try dark chocolate.  I like chocolate of all kind, but now that I know that dark chocolate gets its signature taste from flavonoids, heart-protecting antioxidants that milk chocolate contains very little of.  Studies have show that including a bit of dark chocolate in your diet can lower your blood pressure.  Make sure to look for ones that contain at least 70% cocoa for maximum benefits.
6. Instead of iceberg lettuce, try romaine lettuce.  I have always heard that the darker the green leaf, the better for you.  Romaine lettuce has three times the folate and seven times the Vitamin A, as well as more potassium, vitamins C and K.
7. Instead of cream cheese, try almond butter.  According to the article, "With more fiber, calcium, vitamin E, and magnesium (not to mention flavor), almond butter makes a great alternative to cream cheese on bagels or breads".  I have never tried almond butter but this  makes me want to give it a go.
8. Instead of all-purpose flour, try wheat flour.  We all know how good whole grains are for you, but if you are like me, you worry that the taste might be affected.  However, after learning that the benefits of wheat flour include increasing my fiber intake as well as important antioxidants, I am reconsidering.  Plus, now that I know that I can use white whole-wheat flour and get the same benefits, I will definitely be adding this to my grocery shopping list.
9. Instead of vegetable oil, try canola oil.  More Omega 3's and high in cholesterol-lowering monounsaturated fats make this oil the “oil of choice.”
10. Instead of sour cream, try yogurt.  Cup for cup, whole-milk yogurt has less than half the calories and one-third the total and saturated fat of reduced-fat sour cream, yet it boasts 16 percent more calcium.  Use it baked goods, dips, and as garnish instead of sour cream.  My mom and I were just talking about this one and how it makes us want to come up with a dip centered around yogurt!

There you have it!  While I knew of many on this list, I never knew the "why"- now I do.  I think I just might print this out and put it on my fridge.  It makes me want to learn even more about the effects of food on my body.

Lisa Moawad - Growing Up Mo'

Comments

[Norma Rickman]

Another good one to try is to substitute applesauce for 1/2 the oil in a recipe. Makes your baking nice and moist, and doesn't affect the flavor. You can go as far as substituting 100% of the oil with applesause, but it can make the texture a bit too rubbery.

[Jen Schall @ My Kitchen Addiction]

Great recommendations! After a week of vacation and lots of eating out, I am looking forward to some healthy cooking this coming week - perfect timing!

For #10 - give Oikos Greek yogurt a try... it's fat free, but is super thick and creamy. I use as a substitute for buttermilk in baking, as well.