| Instead of: | Use |
| 250 ml wheat flour | 250 mL whole wheat flour |
| 250 ml whole milk | 250 mL skim, 1% or 2% milk |
| 1 whole egg | 1 omega-3 enriched egg, 2 egg whites or 60 mL egg substitute For each egg used in recipes such as pancakes, muffins and cookies, add 15 mL ground flax seed pre-soaked in 45 mL water for several minutes . |
| 250 ml butter or shortening (solid or melted) | 250 mL soft tub non-hydrogenated margarine or 175 mL unsaturated oil (canola or soybean oil) |
| 250 ml cream cheese | 250 mL low fat cream cheese or low fat ricotta cheese |
| 250 ml sour cream | 250 mL plain yoghurt or 250 mL low fat (or no-fat) sour cream |
| 30 g (1 oz. square) baking chocolate | 45 mL cocoa plus 15 mL unsaturated oil (canola or soybean oil), blended together |
| Regular egg-based mayonnaise | Mayonnaise or salad dressing made with unsaturated oil (flax, canola, soybean or olive oil) |
| Sugar | In certain cases you can replace sugar with sugar substitutes such as Splenda® or Aspartame® to eliminate calories from simple sugars. Saccharin® should only be used under the advice of a physician |