Cream Use half-and-half.
A whole egg (yolk and white) Use ¼ cup egg substitute or 2 egg whites.
Sour cream or cream cheese For dips, spreads, dressings and toppings, use low-fat or light varieties, non-fat Greek yogurt, or low-fat cottage cheese that’s puréed in a blender or food processor. Fat-free, low-fat and light varieties may not work as well for baking.
Cheese In recipes that call for 1 cup of shredded cheese, the amount can often be reduced by half, especially if using a pungent cheese such as sharp cheddar, pepper jack, feta and aged Parmesan.
Mayonnaise Use non-fat Greek yogurt or light mayo.
Other techniques for making foods more nutritious are based on cooking technique. Can you cook the food item a different way? Roasting, baking or steaming foods, for example, is healthier than frying them in butter or shortening.
Jennifer A. Welper
Wellness Executive Chef and Author of Cook Smart, Eat Well | 
