Transcript Weigh To Go - Marywood University

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
• 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
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
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
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
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
Healthy Sandwich Building
Food Item
Suggestions
Turkey
Roasted, sliced, diced, shaved, shredded — or
substitute any lean protein
Whole grains
Sliced bread, bun, roll, tortilla, pita, ciabatta,
baguette, focaccia, English muffin, bagel, flat bread,
cracker
Spread or Relish
Mustard (regular, hot or sweet), low-fat
mayonnaise, cranberry relish or other fruit spread,
hummus, honey, pesto, peanut butter, salsa, lowfat refried beans, BBQ sauce
Toppings
Lettuce, tomatoes, avocado, peppers (sweet, hot or
spicy), celery, radishes, cucumbers, herbs, apple,
pear, grapes, raisins, chopped nuts
Preparation Method Traditional (layered), toasted, grilled or panini style,
roll or wrap, stuffed, open-faced, salad-filled
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
Healthy Cooking Techniques
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Baking
Braising
Grilling
Broiling
Poaching
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Roasting
Sautéing
Steaming
Stir-frying
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
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