Healthy Substitutions Recipes Cheatsheet

What Are Healthy Substitutions?

• Replacing less nutritious ingredients with healthier alternatives
• Helps reduce calories, unhealthy fats, sugars, and additives

Common Healthy Substitutions

Traditional Ingredient	Healthy Substitute	Benefit
Butter	Olive oil, avocado oil, coconut oil	Healthier fats, lower saturated fat
White sugar	Honey, maple syrup, coconut sugar	Natural sweeteners, antioxidants
White flour	Whole wheat flour, almond flour, oat flour	More fiber and nutrients
Heavy cream	Greek yogurt, coconut milk	Lower calories and fat
Mayonnaise	Greek yogurt, mashed avocado	Lower fat, added protein
Sour cream	Plain yogurt	Less fat, probiotics
Salt	Herbs, spices, lemon juice	Reduced sodium

Tips for Using Healthy Substitutions

• Adjust liquid amounts as some substitutes add moisture
• Taste test and tweak seasonings for flavor balance
• Experiment gradually to find preferred textures and flavors
• Focus on whole, minimally processed ingredients

Benefits of Healthy Substitutions

• Supports weight management
• Improves heart health
• Reduces inflammation and blood sugar spikes
• Enhances nutrient intake and digestion