This substitution list can also help as you prepare your meals

Recipe substitutions

Recipe calls for

Substitution

1 whole egg 2 egg whites
sour cream low fat plain yogurt or low fat sour cream
milk skim or 1% milk
ice cream frozen yogurt
heavy cream (not for whipping) 1:1 ratio of flour whisked into non fat milk (eg. 1 cup of flour + 1 cup of non fat milk)
whipped cream chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
cheese low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
butter light butter
cream of mushroom low-fat or fat-free cream of mushroom

Source: HealthCastle.com