Recipe calls for: Substitute with:
bacon turkey bacon
sausage turkey/chicken sausage
pasta spaghetti squash/zucchini ribbons
mashed potatoes mashed cauliflower
sugar Splenda
cracker cucumber slice
hamburger buns portabella mushroom cap
maple syrup sugar-free maple syrup
ground beef ground turkey
butter Smart Balance
cream fat-free half and half
iceburg lettuce (salads) fresh spinach
salad dressing fat-free / reduced fat
yogurt non-fat plain greek yogurt
mayonnaise fat free/reduced fat mayo OR non-fat plain greek yogurt
non-stick cooking spray oil (use half for what the recipe calls for)
preserves, jam, jelly sugar-free preserves, jam, jelly
breadcrumbs ground pork skins
broths/stock low-sodium broths and stocks
soy sauce low-sodium soy sodium
Remember, There are a lot of recipes where you can substitute healthier ingredients and still have great taste. It just takes some experimenting.
Metabolic Medical Center
Metabolic Medical Center Tips
On those Nachos that your planning for the Super Bowl, how about substitue ground turkey for the beef. It will have much less fat, and be a little healthier.