Making small changes in ordering food from your favorite deli, convenience store, or restaurant and using substitutions in baking and cooking is an easy first step in creating a healthier you. Here are just a few tips to help you out.
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Ingredient
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Substitution
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Reason
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Bacon
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Turkey Bacon/Canadian Bacon
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Less Fat/Calories
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Ground Beef
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Vegetable Meat, Leaner Ground Beef or Turkey/Venison
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Less Fat/ Calories
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Butter, Sautee’
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Whipped Butter, Pam Spray, Chicken Stock, Oil
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Less Saturated Fat/Calories
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Butter, Baking
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Applesauce, Prune Puree’
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Less Fat/ Calories
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Cheese
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Low Fat/ Part Skim versions
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Less Fat/ Calories
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Cottage Cheese/Yogurt/Milk
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Low Fat 1% or Skim
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Less Fat/ Calories
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Heavy Cream
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Flour whisked with Milk/Plain Yogurt
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Less Fat/ Calories
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Eggs
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Egg Whites/Egg Beaters
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Less Fat/ Calories
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Mayonnaise
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Low Fat/Non Fat
Hellmann’s Lite
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Less Fat/ Calories
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Sour Cream
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Low Fat/Mix Cottage cheese with skim milk and lemon juice
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Less Fat/ Calories/ More Protein
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Pork
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Canadian Ham/Turkey Ham
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Less Fat/ Calories
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Vegetable Oil
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Olive, Safflower, Canola
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More Healthier Fats
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Bread Crumbs
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Toast and Crumble Whole Wheat Bread
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More Whole Grains
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Ricotta Cheese
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Pureed Cottage/ Reduced Fat
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Less Fat/ Calories
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Chocolate
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Carob/Cocoa
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Less Caffeine/Fat/Calories
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Coconut Milk
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Skim Milk + Coconut Extract
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Less Fat/ Calories
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Flour, Thickening
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Cornstarch, Water
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Less Calories
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Roasted Nuts
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Raw and Roast Yourself
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Less Fat/ Calories/Fat
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Sugar Substitution
In recipes for sweetened sauces and beverages, all the sugar can be replaced with Sweet'N Low. However, recipes for most baked goods require sugar for proper volume and texture. For best results, experiment by substituting half the amount of sugar in a recipe with the sweetening equivalence of Sweet'N Low.
Sweet'N Low Substitution Chart
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Sweet'N Low
Packets
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Sweet'N Low
Bulk
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Sweet'N Low
Liquid
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1/4 cup granulated sugar
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6 packets
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2 teaspoon
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1 1/2 teaspoons
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1/3 cup granulated sugar
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8 packets
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2 1/2 teaspoons
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2 teaspoons
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1/2 cup granulated sugar
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12 packets
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4 teaspoons
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1 tablespoon
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1 cup granulated sugar
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24 packets
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8 teaspoons
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2 tablespoons
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Equal® sweetens like sugar, but its cooking properties are different. Equal® works very well in fruit pies; however, cakes, cookies and pastries depend on sugar for bulk, tenderness, and browning, properties that sugar alternatives don't have. When cooking with Equal®, use recipes designed for Equal® or add to recipes after removing from heat to maintain sweetness. Prolonged cooking at high heat levels may result in some loss of sweetness.
Equal Substitution Chart
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Sugar
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Equal® Packets
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Equal® for Recipes
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Equal® Spoonful
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2 teaspoons
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1 packet
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approx. 1/4 teaspoon
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2 teaspoons
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1 tablespoon
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1 1/2 packets
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1/2 teaspoon
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1 tablespoon
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1/4 cup
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6 packets
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1 3/4 teaspoons
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1/4 cup
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1/3 cup
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8 packets
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2 1/2 teaspoons
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1/3 cup
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1/2 cup
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12 packets
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3 1/2 teaspoons
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1/2 cup
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3/4 cup
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18 packets
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5 1/2 teaspoons
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3/4 cup
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1 cup
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24 packets
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7 1/4 teaspoons
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1 cup
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|
1 pound
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57 packets
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5 tablespoons plus 2 teaspoons
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2 1/4 cups
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@Stevia LLC products, Sweetvia and Sweevia.
1/33 of a teaspoon of stevia (liquid) (same as mini-spoon included in Sweetvia 1 oz. bottle) = 1 teaspoon sugar.
1/4 to 1/3 of a regular teaspoon of stevia (White Powder Extract Only) = 1 cup sugar.
The stevia powder referred to in this chart is the pure form, or the liquid made from the pure powder.
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Sugar amount
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Equivalent Stevia powdered extract
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Equivalent Stevia liquid concentrate
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1 cup
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1 teaspoon
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1 teaspoon
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1 tablespoon
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1/4 teaspoon
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6 to 9 drops
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1 teaspoon
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A pinch to 1/16 teaspoon
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2 to 4 drops
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Please note that the stevia substitution amount may vary by brand.
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