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Weigh To Go

Weigh To Go. September 22, 2010. Healthy Recipe Conversion. Substitution tips to help make recipes healthier Suggestions to help lower fat, cholesterol, sugar and calories and increase fiber in your recipes. Flour. If your recipe calls for all-purpose flour

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Weigh To Go

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  1. Weigh To Go September 22, 2010

  2. Healthy Recipe Conversion • Substitution tips to help make recipes healthier • Suggestions to help lower fat, cholesterol, sugar and calories and increase fiber in your recipes

  3. Flour • If your recipe calls for all-purpose flour • Try: Whole-wheat flour for half of the called-for all-purpose flour in baked goods • Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins. • 2 cups all-purpose flour - 910 cals, 7 gm fiber • 1 cup all purpose flour and 1 cup whole wheat flour – 855 cals, 17.5 gm fiber

  4. Fats • If your recipe calls for butter, shortening or oil in baked goods • Try: Applesauce or prune puree for half of the called-for butter, shortening or oil • Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. • Recipe changed from 4 Tbs of butter to 2 Tbs of butter and 2 Tbs of applesause • Reduction of 175 cals, 23 g fat and 61 mg cholesterol

  5. Eggs • If your recipe calls for eggs • Try: Two egg whites or 1/4 cup egg substitute for each whole egg • For each egg substituted there is a reduction in 35 cals, 5 g fat, 212 mg cholesterol

  6. Sugar Substitutes • If your recipe calls for sugar • Try: Equal and splenda as a substitute • Both Equal and Splenda are a 1 to 1 ratio • For each cup of sugar you eliminate you reduce the calories in the recipe by 775

  7. Ground Beef • If your recipe calls for ground beef • Try: Extra-lean or lean ground beef, chicken or turkey breast • Note: Make sure no poultry skin has been added to the product • 1 lb ground beef (80% lean) • 1,220 cals, 80 g fat, 411 mg chol, 339 mg sodium • 1 lb ground beef (95% lean) • 740 cals, 27 g fat, 344 mg chol, 321 mg sodium • 1 lb ground turkey breast • 500 cals, 3 g fat, 280 mg chol, 221 mg sodium

  8. Healthy Sandwich Building

  9. Other Tips • Consider using cooking spray or nonstick pans instead of fats to prevent sticking • Try herbs, spices, blends in place of salt in cooking

  10. Healthy Cooking Techniques • Baking • Braising • Grilling • Broiling • Poaching • Roasting • Sautéing • Steaming • Stir-frying

  11. Blueberry Muffins • One recipe made normally • One recipe altered: • 1 cup whole wheat flour • ¼ cup applesauce • ¼ cup egg substitute • ½ cup splenda • For each muffin: • Reduced calories by 103, fat by 4 g, cholesterol by 28 mg and increased fiber by 1 g

  12. References • Nutrition and Healthy Eating, Ingredient Substitutions: Make the Switch for Healthier Recipes, Mayoclinic.com • Healthy sandwich makeover, Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D., Mayoclinic.com • Nutrition and Healthy Eating, Healthy Cooking Techniques, Mayoclinic.com • Blueberry muffin recipe obtained from foodnetwork.com

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