Smart Subsitutions for Your Cooking

I got this list off the American Heart Associations website. It is a list for healthy subsitutions for recipes

Instead of using 1 c whole milk use 1 c fat free (or low fat) milk plus 1TBSP liquid vegetable oil.
Instead of 1 c heavy cream use 1 c evaporated skim milk OR 1/2 c low fat plain yogurt and 1/2 c plain low-fat unsalted cottage cheese.
Instead of sour cream use low fat unsalted cottage cheese plus low fat or fat free plain yogurt, or fat-free sour cream.
Instead of cream cheese use 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed.
Instead of 1 TBSP butter use 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil.
Instead of 1 egg use 2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup).
Instead of 1 oz. unsweetened baking chocolate use
3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%.

Also, I know that applesauce can be replaced for vegetable oils for your baking recipes. Use the same amount of applesauce as the recipe calls for oil.