Healthy Cooking

Did You Know?

Most Americans eat a diet of 37% of calories from fat. About 15-17% of that is saturated fat

Current Recommendation: No more than 30% of calories should come from fat, and no more than 10% should come from saturated fat

Low Fat Cooking Techniques

• Marinade

• Spices and herbs

• Sauté your vegetables

• Vegetable sprays

• Healthy oils

SubstitutionsEggs: Use 2 egg whites for one whole egg

Milk: Use fat free or 1%

Sour Cream/Cream Cheese: Use low fat or fat free

Flour: Use whole wheat flour or ½ white and ½ wheat instead of white

SubstitutionsShortening/Butter/Oil: Use applesauce, pureed prunes or pureed beans, fat free yogurt or sour cream

Cream: Use evaporated skim milk

One ounce square of chocolate: Use 3 TBSP cocoa and 1 TBSP oil

Tangy Potato Salad6 medium potatoes

2 hard boiled eggs

½ c finely chopped sweet pickles

¼ c chopped onion

¼ tsp salt

1/8 tsp pepper

Dressing

1 c mayonnaise

6 TBSP sweet pickle juice

1 TBSP mustard

Tangy Potato Salad6 medium potatoes

2 hard boiled eggs 3 boiled egg whites

½ c finely chopped sweet pickles

¼ c chopped onion

¼ tsp salt

1/8 tsp pepper

Dressing

1 c mayonnaise 1 c low fat yogurt and ¼ c light mayonnaise

6 TBSP sweet pickle juice

1 TBSP mustard

Tangy Potato SaladBefore

Calories 490

Fat 31

Cholesterol 110

After

Calories 165

Fat 4

Cholesterol 7

Chocolate Chip Cookies

1 c shortening

1 c butter

1 c sugar

2 c brown sugar

1 tsp baking soda

4 eggs

2 tsp vanilla

5 c flour

2-12-ounce pkgs chocolate chips

Chocolate Chip Cookies

1 c shortening ½ c sour cream

1 c butter 5 TBSP butter

1 c sugar ½ c sugar

2 c brown sugar 1 c brown sugar

1 tsp baking soda

4 eggs 3 eggs

2 tsp vanilla

5 c flour 3 c flour and 2 c ground oatmeal

2-12-ounce pkgs chocolate chips 1 c chocolate chips

Test your nutrition knowledge

True or False-

Brown sugar is better than white sugar?

Test your nutrition knowledge

False

The brown sugar sold at grocery stores is actually white granulated sugar with added molasses

Test your nutrition knowledge

True or False-

Artificial sweeteners have been approved by the FDA as safe?

Test your nutrition knowledge

• True

The FDA has approved five artificial sweeteners:

Acesulfame potassium (Sunett)

Aspartame (NutraSweet or Equal)

Sucralose (Splenda)

D-Tagatose (Sugaree)

Saccharin (Sweet 'N Low)

Test your nutrition knowledge

Can you bake with all sweeteners?

Test your nutrition knowledge

No, sweeteners lose their flavor in the heat. Splenda is the exception.

TIP- Don’t buy sodas with sweeteners that sit outside of a store in the heat

Test your nutrition knowledge

True or False:

Brown eggs are more nutritious than white eggs

Test your nutrition knowledge

False:

• According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".

Test your nutrition knowledge

True or False:

Frozen fruits and vegetables retain nutritional value

Test your nutrition knowledge

True

Frozen fruits and vegetables keep their nutritional value –eat away!