Altering Recipes for Better Health

June 11, 2018 | Jody Gatewood

teaspoons with sugar

As a mom, I want to make foods for my family that taste good and are good for them. Sometimes I do this by altering a recipe to make it a bit healthier but still taste good.  For some recipes, I reduce the amount of an ingredient. In others, I substitute one ingredient for another. Small changes can make a big difference in the amount of fat, salt, sugar and fiber in a dish.

Here are some ways I alter recipes to make them healthier:

  • Reduce the amount of sugar by 1/3.
  • Replace ¼ to ½ of refined flour with whole-wheat flour.
  • Use plain yogurt instead of sour cream.
  • Substitute skim or low-fat milk for whole milk.
  • Use whole grains in place of refined grains.


For more ways to alter recipes for better health, use this guide by Purdue Extension.  Try making one change at a time so you can see what works best for your recipe and what your family likes. And some recipes, like family traditions, might be best to enjoy as they are!

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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