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Healthy Eating

Reduce fats, saturated fats and cholesterol

• Reduce the amount of fat in baked products by ¼ to 1/3
• Use vegetable oil instead of solid fats. Such as corn oil, canola and peanut oil. Use about ¼ less vegetable oil than the recipe using solid fat calls for.
• Use plain low-fat or nonfat yogurt instead of sour cream in baking. Using same portions you may also use buttermilk or blended low-fat cottage cheese. This method produces a saving of 44 grams of fat.
• Cup sour cream=495 calories=48 grams total fat=30 grams saturated fat
• 1 cup low-fat yogurt=145 calories-4 grams total fat=2.3 grams saturated fat
• Use Skim or 1% milk
• 1 cup half/half=315 calories-28grams total fat=17.3 grams saturated fat
• 1 cup 1% milk-100 calories=3 grams total fat= 1.6 grams saturated fat
• Recipe

Reduce sugar

• Reduce sugar by ¼ to 1/3 in baked goods and deserts. Substitute flour for the omitted sugar.( Do not decrease sugar in yeast breads because sugar feeds the yeast.)
• Increase the use of some spices for flavor
• In addition to reducing the amount of sugar in your recipes, you can increase the use of some spices for flavor. Adding cardamon, cinnamon, nutmeg and vanilla to your recipes will enhance the impression of sweetness.
• Recipe

Reduce sodium

• To decrease the amount of sodium in your foods, use low sodium or unsalted ingredients in your recipes. Sodium intake for adults should be 1.100-3,300 meg per day. This equals about ½ teaspoons salt. (Do not omit salt in yeast breads because it controls the rising action of yeast.)
• 1 teaspoon salt=2,130 milligrams sodium
• 1 teaspoon soda=820 milligrams sodium
• 1 teaspoon baking powder=330 milligrams sodium
• Recipe