Recipe substitutions are a great way to execute healthy eating. These things can decrease things such as bad fats (saturated and trans fat) and increase beneficial things like fiber. How can we bake our favorite cake and improve it's nutritional quality? How can we make that casserole and not feel so guilty about what we are eating? Below are few basic steps you can take towards preparing healthier meals during the upcoming holiday season.
1. Lowering sodium content
Things such as casseroles, sauces and other dishes usually require canned products these products tend to be high in sodium. Think of sodium as a preservative, the things that last the longest on your shelf are usually the things that are highest in sugar and salt. Salt (sodium) as we know tends to hold onto water and can increase water weight and weight in general, so when cooking try some of these tips:
- Choose low sodium sauces, beans, canned soups and broths
- Ditch the salt shaker and use more herbs and spices for flavor
- Thoroughly rinse canned beans or products (whether low sodium or not)
One common misunderstanding among consumers is fat content in foods. There are 2 different types of fat- bad fat (saturated fat and trans fat) and good fat (monounsaturated and polyunsaturated fats). One way to know if a food is bad for you is by looking at the nutrition facts label. Is the food high in bad fat? Is so, it is not the best choice. If a food say 6g of fat but only .5g are from bad from and the rest from the good kind, it is a better choice. Therefore educating yourself on the familiar fat terms are very important because the good fats are essential for weight management and heart health so just because a food is high in fat doesn't mean it is the bad fat- read the labels.
How can we decrease bad fats in recipes without jeopardizing the good fats? Try these:
- Choose leaner meats
- Choose ground turkey over ground beef, or mix the two together to compromise
- Choose less butter and more olive oil
- Choose low-fat dairy products (cheeses, milks, etc.)
- Use greek yogurt instead of sour cream, mayo and cream cheese
- Use a can of diet soda of seltzer when preparing boxed cakes or cupcakes instead of oil and eggs) *1 box cake mix + 12 oz. can soda
Baking during the holidays is very popular. Most people think that for these two months they will have to give up eating healthy just to make their favorite cake, pie, and other baked goods. But baking healthy is not that difficult when you know how to do it. Here are some helpful tips in baking healthier sweets:
Instead of flour try...
- Black bean puree (decreases refined sugars and increases the fiber content); can make a cup-for-cup substitution
EXAMPLE: 1 cup black bean puree instead of 1 cup flour
- Whole Wheat flour (increases fiber) ; cup-for-cup substitution
- Almond flour
Cut down sugar by...
- Unsweetened applesauce (decreases calories substantially); cut the sugar in half and then add 1/4 cup to that measurement for applesauce
EXAMPLE: 1/2 cup sugar + 3/4 cup applesauce instead of 1 cup sugar
*Consider cutting down the main liquid by 1/4 cup
- Vanilla extract (decreases calories substantially); cut the sugar in half and add 1 teaspoon of vanilla extract
EXAMPLE: 1/2 cup sugar + 1 tsp. vanilla extract instead of 1 cup sugar
Cut down butter by...
- Mashed banana (decreases calories substantially and provides beneficial nutrients); cup-for-cup substitution; consider decreasing baking time
*Watch what you are baking to make sure it is not overcooking
- Mashed avocado; can provide a green tint to recipes but is high in the good fat and can increase nutrient density of foods.
Check out this website for other great recipe substitutions that help you in the food preparation process: http://greatist.com/health/healthy-recipe-substitutions/
Other tips when cooking:
- Drain ground meats of fat and rinse thoroughly
- Remove the skin from all meats (very high in bad fats)
- Use fresh/ frozen fruit and vegetables over canned
- Familiarize yourself with high sodium terms (canned, cured, broth, MSG, pickled)
- Read nutrition facts labels and always look at the serving size
- Bake, steam and broil over frying
- Drink in moderation (1 drink/ day for women and 2 drinks/day for men)
- Choose red wine over white wine
Remember from shopping to preparing and eating the food are all apart of the cooking process. Make sure to shop wisely so you can eat healthy because little difference can make our favorite holiday dishes better. If you are really up for a challenge try some new recipes this year that are nutritious and delicious! Cooking during the holidays is a tradition in many homes. Food is what brings families together during this time of year. Eating healthy is not a chore, and not impossible to achieve when cooking. Teaching your family how to eat healthier is something that can be passed down to their families later, so don't give up eating healthy. Remember, eating during the holidays can be just as delicious and fun when making better choices.
Remember from shopping to preparing and eating the food are all apart of the cooking process. Make sure to shop wisely so you can eat healthy because little difference can make our favorite holiday dishes better. If you are really up for a challenge try some new recipes this year that are nutritious and delicious! Cooking during the holidays is a tradition in many homes. Food is what brings families together during this time of year. Eating healthy is not a chore, and not impossible to achieve when cooking. Teaching your family how to eat healthier is something that can be passed down to their families later, so don't give up eating healthy. Remember, eating during the holidays can be just as delicious and fun when making better choices.
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