83 Healthy Subtitutions Part VI

68. Low-fat cottage cheese for sour cream
They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.

69. Pureed fruit for syrup
Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus, it provides an extra dose of antioxidants and vitamins.

70. Herbs or citrus juice for salt
You heard it here first: Food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake.

71. Garlic powder for salt
Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.

72. Low-sodium soy sauce for standard soy sauce
The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut down sodium intake by nearly half.

73. Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemon juice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!