Simple Substitutions
Ashley Studniski, RD, LD
GREEK YOGURT
Health Attributes of Greek Yogurt:
 Increase in Protein
 Can be a good source of Calcium and Vitamin D as well as Probiotics
 Make sure to choose 0% fat versions
Use Greek Yogurt instead of:
 Sour cream: Use it on top of baked potatoes or with Mexican foods; chip or veggie dips.
 Baked goods: Ditch the eggs and oil in store-bought cake or muffin mixes by substituting one cup of yogurt and
one cup of water, and make Greek yogurt frosting.
 Heavy cream or milk: In stove-top dishes that call for dairy like mashed potatoes, curries, soups, or pasta, use
yogurt. (Or add yogurt to any sauce-based dish that you'd like to make rich and creamy.)
 Mayonnaise: tuna, macaroni, and potato salads; same goes for salad dressings like Caesar, Russian, or ranch
Experiment with it:
 Enchiladas
 Cheesecake
 Cream Cheese
 Desserts
 Frostings
 Dips
◦ Guacamole, hummus, spinach and artichoke
 Macaroni and Cheese
 Baked Potato
 Whip Cream
 Lasagna
 Pasta Salad
 Potato Salad
 Soups
 Salad dressings
ASHLEY’S FAVORITE RESOURCES FOR RECIPES
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Pinterest
Yummly
AllRecipes
Yogurt Brand Websites
AVOCADOS
Health Benefits of Avocados:
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Great source of monounsaturated fats (only fruit with these fats)
◦ Low in saturated fats
◦ No cholesterol
◦ Sodium free
Nearly 20 vitamins, minerals, and phytonutrients
 Low in calories
 In a 3 oz serving there is 76mg of a natural plant sterol (plant sterols naturally reduce cholesterol)
Versatility of Avocado:
 Use as a spread instead of mayonnaise
 Add to burgers and sandwiches
 Make smoothies- other beverages
 Make avocado cakes/desserts
 Avocado parfaits
 Guacamole/Relish on grilled foods
 Salad topping
◦ Add to a potato salad
Best Resource for Avocado Recipes:
California Avocado Commission
DESSERTS
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Applesauce
◦ Measure out 1/4 cup per egg called for in the recipe -- if the recipe calls for three eggs, add 3/4 cup of
applesauce to the ingredients.
◦ Add 25 to 30 percent more baking powder to the recipe
◦ Bake the cake for a few minutes more than the recipe states.
When substituting apple sauce for oil in baking, it is a 1:1 ratio. 1/4 cup apple sauce for 1/4 cup oil. (except for
cookies)
Substituting apple sauce for butter/margarine can often change the consistency.
To cut and serve reduced fat baked goods and prevent crumbling, allow to cool 10-15 minutes and cut using a
plastic knife.
FLAXSEED
 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
Make sure you buy ground flaxseed—your body cannot digest whole flaxseed.
BLACK BEANS
 Dessert mix and 1 Can of black beans, including the water
GRAINS & STARCHES
 Instead of White Rice, choose:
◦ Brown Rice or Quinoa
 Instead of Refined White Bread, choose:
◦ Whole grain bread or Fiber One white bread
 Instead of Refined Crackers, Choose:
◦ Whole Wheat Crackers such as Wheat Thins
 Instead of refined grain pasta, choose:
◦ Whole Wheat or Ronzoni Smart Taste Pasta (in the purple box)
 Instead of sugary cereal, choose:
◦ Oatmeal, Shredded Wheat, or Cheerios
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Instead of regular potato chips, choose:
Way Better Snacks, Whole Grain Tortilla Chips, or low Sodium/Unbuttered Popcorn
Instead of white potatoes, choose:
Sweet potatoes
DAIRY
 Instead of Whole Milk Choose:
◦ Skim milk or soymilk
 Instead of regular cheese, choose:
◦ Mozzarella or light or reduced fat versions
 Light cheese sticks
 Laughing Cow Cheese
 Instead of yogurt made from whole milk and full of sugar, Choose:
◦ Plain reduced fat or light versions, 0% fat Greek yogurt
FRUITS
 Instead of canned fruit in heavy syrup, choose:
◦ Fruit in light syrup
◦ No sugar added,
◦ In 100% juice
◦ Fresh
◦ Frozen plain
◦ Dried
VEGETABLES
 Instead of regular canned versions, choose:
◦ NSA canned versions
◦ Frozen –plain
◦ Fresh
 Instead of Iceberg lettuce choose romaine lettuce
PROTEIN
 Instead of 80% lean beef choose:
◦ 93% lean beef or ground chicken or turkey
◦ When buying beef steak instead of choosing prime choose choice or select grades, look for:
◦ the least amount of marbling or grass fed beef
 Instead of buying frozen chicken breast buy:
◦ fresh and freeze those (frozen ones have sodium injected)
 Instead of always eating beef, choose:
◦ more fish and seafood, or even chicken and turkey, don’t be afraid of beans
CONDIMENTS
 Instead of ranch dressing choose:
◦ Ranch packets and use skim milk and or Fat Free Greek Yogurt
◦ Use hummus
◦ Instead of Mayo, choose:
Mayo with Olive oil
Miracle Whip
 Instead of typical premade salad dressings:
◦ make your own using Olive Oil, Balsamic vinegar and lemon and herbs
◦ Fat Free versions
 Panera Bread
 Simply Dressed-Marzetti
 Litehouse
TIPS
 Sauté with olive oil instead of butter.
 Use olive oil in salad dressings and marinades.
 Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
 Snack on a small handful of unsalted nuts rather than potato chips.
 Try nut-butter spreads.
 Add slices of avocado, rather than cheese or mayo, to your sandwich.
 Use fat free Greek yogurt in place of sour cream
 Prepare fish such as salmon and tuna instead of meat twice a week.
QUESTIONS? Attend the next seminar and/or drop a question in the Ask Ashley box located in the Midtown
Fitness lobby!