Here are some healthier ingredient substitutions when you are cooking.

INSTEAD OF:	USE:
1 cup of butter in baking	1 cup of applesauce
8 oz. of cream cheese	8 oz. of yogurt
1 cup sour cream	1 cup lowfat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice OR 1 cup nonfat sour cream
1 egg	2 egg whites or ¼ cup egg substitute
1 cup oil or fat for basting	1 cup low fat stock
Beef	Ground turkey or vegetable meat substitute
Vegetable oil	Olive, safflower, sesame, or flaxseed oils
Whole milk, 2% milk	1% milk or fat-free milk