Eating healthy doesn't mean tossing all your favourite recipes. They can easily be adapted with a few light-weight substitutes.
| Instead of... | Try... |
| 1 cup cream | 1 cup evaporated milk |
| Cream to thicken soups | Pureed potatoes or vegetables |
| Oil-based marinades | Citrus juice or flavoured vinegar |
| Stick margarine | Small amounts of olive oil, canola oil, or broth |
| 2 ounces of mild cheddar cheese | 1 ounce reduced-fat sharp cheddar cheese |
| White rice | Brown rice, bulgur, kasha, quinoa, whole-wheat couscous |
| Meat or poultry for stir fry | Tofu (extra firm, cubed) or more vegetables |
| Ground meat | Ground breast; finely chopped vegetables with less meat; crumbled tofu, tempeh, or soy crumbles; beans |
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