Honey or cut sugar by up to 1/2Swap in or Reduce

Whole Wheat FlourSwap in

Fat Free Half-And-HalfSwap in

Pureed AvocadoSwap in

Processed white flour is an empty calorie ingredient that lacks nutrients. It turns into glucose, affecting blood sugar levels & slows metabolic rates. Whole wheat flour is a good source for vitamins, minerals & fiber.

1 cupAll Purpose/White Flour

1 cup, Minus 2 tspWhole Wheat Flour

1 cup Sugar 1/4 cup Honey

Added sugar is linked to obesity, type 2 diabetes & cardiovascular disease. In most recipes you can cut the sugar in half without affect-ing the taste. Start with cutting ¼ & then if that works for you, try reducing another ¼ cup. You can also substitute raw honey.

(For recipes with over 1 cup of sugar, subtract ¼ cup of honey for every cup of sugar.)

Heavy cream is high in calories & contains unhealthy saturated fats which can raise cholesterol levels. Fat Free half-and-half can be universally substituted & has fewer calories per cup.

1 cup Heavy cream

7/8 cup Fat Free half-and-half

2 tbsp + 2 tspButter

Butter adds a high amount of fat. Each cup of butter adds roughly 1,600 calories. Thankfully, you can replace half the butter in a recipe with pureed avocado to reduce calories. Don’t worry, it won’t turn your end product green!

Unsweetened ApplesauceSwap in

Eggs help to leaven & bind, but contain a high amount of cholesterol & saturated fat. For a healthier option, swap in all-natural or unsweetened applesauce. Best used for brownies, cakes & quick breads.

1 egg 1/4 cupApplesauce

1 cup Butter

1/2 cup Butter

1/2 cup Pureed Avocado

(Only replace 1/2 the butter in a recipe with avocado)

Low-Fat Cream Cheese/NeufchatelSwap in

Cream cheese gives richness to many desserts, but it’s loaded with fat & high in calories. Low-fat cream cheese or neufchatel is a great alternative to easily cut calories. Many times you won’t even notice the difference!

1 cup Cream cheese

1 cup Low-fat cream cheese or neufchatel

Pick canola oil when baking. It is neutral-tasting & will allow the other flavors in your recipe to shine. Plus canola oil is lower in saturated fat & contains omega nutrients so it is better for your heart.

Canola OilSwap in

Avoid added calories of traditional butter or shortening & pick a nonstick cooking spray.

Cooking SpraySwap in

Don’t feel like you need to change every ingredient. Try swapping one thing at a time, even a minor change is a step towards healthier baking.

If you can’t make these changes, remember to eat sweets in moderation & balance with a nutrient rich diet & exercise plan.

*If you have any food allergies, please consider this when swapping ingredients. If you have any specific questions related to a food allergy, please consult with your physician.

DuPageMedicalGroup.com