Published on

Published in: Self Improvement
  • Be the first to comment

  • Be the first to like this

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide


  1. 1. Heart Healthy Eating During the Holidays… or how can I make my favorite recipes healthier? Bess Hester-Whitt Extension Agent, FCS Person County Cooperative Extension 336-599-1195 [email_address]
  2. 2. Healthy Foods Challenges <ul><li>Fat….especially saturated and trans fat </li></ul><ul><li>Cholesterol Sugar </li></ul><ul><li>Salt content Fiber </li></ul>
  3. 3. To Modify a recipe for fat First identify the high fat ingredients Ask why its there? Flavor?…habit?... Can it be eliminated? Can it be reduced? Can you use a substitute? Can you prepare it differently?
  4. 4. Lighten Up Your Cooking <ul><li>Use less fat, less sugar, less salt than is called for in the recipe </li></ul><ul><li>Whatever the amount in the recipe, use the next lower measure on the measuring cup or next lower size measuring spoon </li></ul>
  5. 5. Measuring Reductions Reduce 1 tablespoon to 2 teaspoons plus ¾ tsp What about a pound of liquid ? What about a pound of powder?
  6. 6. To lighten up your cooking… <ul><li>Read labels </li></ul><ul><li>For saturated fat and trans fat </li></ul><ul><ul><li>Use less hydrogenated (processed) foods </li></ul></ul><ul><ul><li>Use less butter, whole milk, animal fat </li></ul></ul><ul><li>For Cholesterol </li></ul><ul><ul><li>Use less of or fewer animal products </li></ul></ul><ul><li>Use less salt and high salt foods </li></ul>
  7. 7. Ways to Cut fat, Saturated Fat and Cholesterol <ul><li>¼ cup egg substitute or 2 egg whites for each egg </li></ul><ul><li>Non-stick vegetable sprays </li></ul><ul><li>1 teaspoon pureed prunes for 2 T butter or margarine </li></ul><ul><li>Evaporated skim milk for regular evaporated milk </li></ul><ul><li>Skim or reduced fat milk, sour cream or yogurt </li></ul><ul><li>Season with low sodium bullion instead of fat back </li></ul><ul><li>Chicken broth and dried herbs for butter, oil or margarine </li></ul><ul><li>Mix lite mayo half and half with yogurt </li></ul><ul><li>Use oil instead of shortening, butter or margarine </li></ul><ul><li>Trim fat from meat and poultry </li></ul><ul><li>Use reduced fat condensed cream soups </li></ul><ul><li>Substitute veggies for part of meat, poultry or fish in recipe </li></ul><ul><li>Low cat cheese </li></ul>
  8. 8. Ways to cut salt <ul><li>Leave out or reduce salt </li></ul><ul><li>Use low sodium products </li></ul><ul><li>Season with herbs and spices </li></ul><ul><li>Squeeze on some lemon juice </li></ul><ul><li>Using 2 T parmesan cheese in place of 1 tsp salt will save 2139 mg sodium! </li></ul>
  9. 9. Ways to cut sugar <ul><li>Cut sugar in baked goods either down to the next step on your measure or by ¼ to ½ </li></ul><ul><li>Buy fruit packed in own juice </li></ul><ul><li>Add vanilla or cinnamon when you cut the sugar </li></ul><ul><li>Use artificial sweetener for all or part of the sugar (if cooking be sure to use Splenda, as heat will make other artificial sweetner’s bitter. Use as partial substitute when baking where sugar is needed for structure of the product.) </li></ul>
  10. 10. Ways to increase fiber <ul><li>Replace half the white flour with whole wheat flour </li></ul><ul><li>Use brown rice </li></ul><ul><li>Stretch meat, poultry and fish with beans and other vegetables </li></ul><ul><li>Add oatmeal, stone ground cornmeal and other whole grains to bread recipes </li></ul><ul><li>Add fruit to muffins, pancakes, salads and desserts </li></ul><ul><li>Add vegetables to bread batter, egg dishes, casseroles, soups and salads </li></ul>
  11. 11. Some typical holiday foods <ul><li>Green bean casserole </li></ul><ul><ul><li>Use reduced fat or fat free mushroom soup </li></ul></ul><ul><ul><li>Use fat free milk </li></ul></ul><ul><li>Light Pumpkin Pie </li></ul><ul><ul><li>Egg whites instead of egg </li></ul></ul><ul><ul><li>Evaporated skim milk instead of cream or half and half </li></ul></ul><ul><ul><li>Grease pie plate with non-stick spray </li></ul></ul><ul><ul><li>Ginger snaps instead of pie crust </li></ul></ul>
  12. 12. Holiday Beverages <ul><li>Punch </li></ul><ul><ul><li>White grape juice with diet sprite and red or green food dye </li></ul></ul><ul><li>Egg Nog </li></ul><ul><ul><li>Egg substitute </li></ul></ul><ul><ul><li>Splenda </li></ul></ul><ul><ul><li>Skim and evaporated skim milk </li></ul></ul>
  13. 13. Lets try some taste tests <ul><li>Green Bean Casserole </li></ul><ul><li>Sweet Potato Casserole </li></ul><ul><li>Want to learn more about heart healthy eating? Watch for </li></ul><ul><li>Coming in February! </li></ul>