The aim of a good healthy lifestyle is to include a variety of many different foods that will supply plenty of nutrients and to balance your energy intake with your activity levels. If you have particular dietary requirements and wish to alter some recipes to suit you, there are many ways this can be done. Below are just some ideas. Obviously a recipe has been developed using the original ingredients so you may have to experiment a little!
How to Lower Fat and Cholesterol
| Ingredient |
Replace with |
|---|---|
| Full cream milk | Reduced or non-fat milk |
| Full cream evaporated milk | Low fat evaporated milk (1.6% fat) |
| Yoghurt | Low fat yoghurt |
| Cream | Yoghurt or Evaporated milk (4% fat) |
| Sour Cream | Low fat yoghurt, Reduced fat sour cream |
| Coconut Cream | Lite Coconut milk, Low fat evaporated milk plus coconut essence |
| Cream cheese | Ricotta or cottage cheese |
| Regular Cheese | Low fat (10%) cheese, 25% fat hard cheese such as Edam |
| Butter | Mono/polyunsaturated oils or spread |
| Cooked Chicken | Remove chicken skin, choose breast meat |
| Fatty Meats | Lean meats, remove all fat |
| Streaky bacon | Middle eye rasher |
| Tuna or Salmon in oil | Tuna or salmon in brine or spring water |
| Puff & regular pastry | Filo pastry and spray with oil |
How to Lower Salt or Sodium
| Ingredient |
Replace with |
|---|---|
| Salt in cooking | Lemon juice, curry powder, spices |
| Canned or smoked fish | Canned in spring water |
| Sauces | Low salt varieties |
How to Lower Sugar
| Ingredient |
Replace with |
|---|---|
| Sugar |
Reduce quantity or sugar, or smaller amount of honey Add fruit juice instead of sugar Use fresh or dried fruit instead of sugar Use a liquid or powdered equivalent substitute |
How to Increase Fibre
| Ingredient |
Replace with |
|---|---|
| White flour | Wholemeal flour |
| White rice | Brown rice |
| Plain pasta | Wholemeal pasta |
| Peeled vegetables | Unpeeled vegetables |
| White Bread crumbs | Wholemeal bread crumbs |
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