Health professionals have been suggesting to us for several years to eat less fat, sugar, and salt and to eat more fiber. These recommendations are reflected in the USDA’s MyPyramid.gov website. One way to help you accomplish them is to alter your recipes. Most people either fail to notice much difference or accept the difference that results when the following changes have been made:
For cakes and quick breads: use 2 tablespoons fat per cup of flour. Note: It does not work well to substitute liquid oils for butter, margarine or lard in baked goods. If you want to try to substitute liquid oils for solid fats in baked goods, replace every tablespoon of sold fat with 3/4 tablespoon of cooking oil.
Omit salt or reduce salt:
Reduce salt by 1/2. Flavor with herbs and spices instead of salt. Note: Do not eliminate salt from yeast bread or roll recipes. It is needed for texture and flavor.
Substitute Whole Grain and Bran Flours
Whole Wheat Flour-replace from 1/4 to 1/2 of the all-purpose flour. If the recipe calls for 3 cups of all-purpose flour, use the 1 1/2 cups of all-purpose and 1 1/2 cups wheat flour.
Oat Bran-replace up to 1/4 of the all purpose flour. If a recipe calls for 3 cups all-purpose flour, use 3/4 cup bran and 2 1/4 cups all purpose flour.
Source: Texas AgriLife Extension Altering Recipes for Good Health by Mary Bielamowicz and University of Illinois Extension, Altering Recipes for Better Health.