National Nutrition Month – Substitutions & Calories

National Nutrition Month – Substitutions & Calories

March is National Nutrition Month!

As you can see from this week’s recipe, small changes in your favorite recipe can cut the calories and fat amounts way down. With the simple changes we made to this week’s recipe, the fat grams were cut from 16 to 3, without sacrificing taste. So, I thought this week I’d list a few of my favorite Healthy Substitution Staples – why would you ever buy regular with the benefits of these simple tricks that don’t sacrifice taste?

Note: I’ve put my favorite substitutions, which are often low-fat products. While you will most always get less fat by using fat-free products, I will agree that fat-free products often taste (and melt) differently. Another thing to watch out for with fat-free products is their carbohydrate content. Salad dressing is a great example of this, with most “light” mayonnaise based dressings having a lot less carbohydrates than fat-free dressings.

– Regular Cream of Chicken Soup (1/2 cup) = 125 calories, 8.2 grams fat VS. 98% fat-free Cream of Chicken Soup (1/2 cup) = 80 calories, 2.5 grams fat

– Regular Sour Cream (2 tablespoons) = 62 calories, 6 grams fat VS. Fat-Free Sour Cream = 21 calories, 0 grams fat

– Regular Cheddar Cheese (1/4 cup) = 114 calories, 9 grams fat VS. Low-Fat Cheddar Cheese (1/4 cup) = 48 calories, 2 grams fat

– Regular Cream Cheese (1 ounce) = 99 calories, 10 grams fat VS. Low-Fat Cream Cheese (1 ounce) = 69 calories, 5 grams fat

– Regular Mayonnaise (1 tablespoon) = 57 calories, 5 grams fat VS. Fat-Free Mayonnaise (1 tablespoon) = 47 calories, 0.4 grams fat

– Instant White Rice (1/2 cup) = 81 calories, 0.5 grams fiber VS. Instant Brown Rice (1/2 cup) = 75 calories, 1 gram fiber

– Canned Green Beans (1/2 cup) = 177 mg sodium VS. No Added Salt Canned Green Beans (1/2 cup) = 14 mg sodium