| Instead Of... | Use... |
| milk, whole | fat-free or 1% milk |
| eggs | 2 egg whites per egg or 1/2 c. egg substitute per egg |
| sugar | Splenda Sugar Blend |
| chocolate chips | dried fruit |
| nuts | half required amount, toasted first |
| white flour | whole wheat flour |
| cream, heavy | equal parts half-and-half and fat-free evaporated milk |
| cream, light | equal parts 1% milk and fat-free evaporated milk |
| sour cream | light sour cream or fat-free plain yogurt |
| butter | margarine |
| fruit-flavored yogurt | fat-free plain yogurt mixed with fresh or frozen fruit |
| whipping cream | fat-free whipped topping or evaporated skim milk (chilled) |
| syrup | sugar-free syrup or sugar-free preserves or pureed fruit |
| coconut | half amount required, toasted to enhance flavor |
| traditional pie crust | graham cracker crust |
| fruit canned in syrup | fruit canned in water or juices |
Source
Armstrong, Cheryl H., MBA, RD. Purdue University School of Consumer and Family Sciences. "Top 20 Healthy Recipe Ingredient Substitutions" (Handout) Nutrition and Food Safety Workshop for Quantity Food Providers. 27 April 1999.
