Swapping certain ingredients in recipes can decrease calories, fat, and sugar content. Here is a guide for some popular substitutions.
| Recipe Ingredient | Swap For | Tip |
| Flour |
Whole-wheat flour or almond flour Black beans |
Use half the whole-wheat flour for what is called for of the all-purpose flour Swap out one cup flour for one cup black bean puree in brownies; also adds more protein |
| Sugar |
Unsweetened applesauce Stevia |
Keep ratio one-to-one, but be sure to reduce amount of liquid in recipe by one-quarter cup All the sweetness remains without the calories from real sugar |
| Eggs | Egg whites | Use two egg whites for one egg |
| Mashed potatoes | Mashed cauliflower | Can hardly distinguish a taste difference and save many more calories |
| Sour cream | Non-fat Greek yogurt or reduced-fat yogurt | Flavor almost identical for less fat, less calories, and more protein |
| Milk chocolate | Dark chocolate | Lower in sugar and better for the heart |
| Whole milk |
Skim milk Almond milk, coconut milk, soy milk, or another dairy-free ingredient |
Provides fewer calories and fat Provides a lactose-free option |
| Butter | Olive oil | Opt out one cup butter for three-quarters cup oil as a healthier fat |
| Cream cheese | Fat-free cream cheese | Fewer calories and fat |
| Salt | Herbs or spices | Provide strong flavor and are more heart-healthy than salt |