The document provides a comprehensive guide on how to modify recipes for healthier eating, emphasizing the importance of ingredient choices and experimentation. It includes a modified baked potato soup recipe with nutritional comparisons to the original, showcasing significant reductions in calories, fat, and cholesterol. Additionally, it encourages small changes in calorie intake to achieve weight loss goals, alongside suggestions for involving kids in cooking activities.

1. Recipe Modification
By: Stephanie Lozano Burns, RD
Clinical Dietitian
CTMC

2. How to modify recipes
Step 1: Look at your ingredients
Step 2: Decide what you would like to make healthier
Step 3: Choose whether you are going for low-fat, high fiber,
more fruits and veggies, low cal, etc.
Step 4: Experiment!

3. Choose this, not that:
Use this: Instead of:
Applesauce Canola oil in cakes and
baked goods
Whole wheat flour In place of half of the white
flour
Reduced-fat cheese Regular cheese
Skim milk Whole milk
Non-fat Greek yogurt Sour cream

4. TIPS…
Cut down on sodium
Use half the salt
Buy canned goods with no salt added
Buy low sodium broth
Add half the packet of seasoning
Use half water instead of broth
Add fruits and vegetables
Breakfast
Mexican dishes
Soups, stews, casseroles
Make it a kid friendly activity!

5. Baked Potato Soup
Ingredients Directions
 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes
until tender
 2/3 cup butter 2. Melt butter, slowly whisk in flour
 2/3 cup flour 3. Gradually whisk in milk to mixture
4. Cut potatoes in half, scoop out meat and add
 1 ½ quart whole milk
to mixture
 4 green onions, chopped 5. Chop half of the potatoes peel and add to
mixture
 1 cup sour cream
6. Add green onions, sour cream and bacon
 2 Tbs. crumbled bacon 7. Add cheese a little at a time until all is melted
 5 oz. grated cheddar cheese 8. Add salt and pepper to taste
9. Garnish with additional chives, grated cheese,
Serves: 8 and bacon crumbs

6. Baked Potato Soup
Nutrition Facts
• Calories 541
• Total Fat 32.1g, 49% DV*
• Saturated Fat 19.9g, 100% DV*
• Cholesterol 89mg, 30% DV*
• Sodium 377mg, 16% DV*
• Total Carbohydrates 47.5g, 16% DV*
• Dietary Fiber 4.9g, 20% DV*
• Protein 16.7g
• Vitamin A 25% • Vitamin C 64% Calcium 40% • Iron 10%
• Nutrition Grade B-
• *Based on a 2000 calorie diet
• Note: does not include additional garnishes

7. Baked Potato Soup, modified
Ingredients Directions
 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes
until tender
 2/3 cup flour 2. In a large pot, whisk together flour and milk
 1 quart 1% milk over medium heat
3. Add potatoes to mixture and blend with
 ½ quart reduced sodium broth emersion blender
 4 green onions, chopped 4. Stir in cheese a little at a time until all is
melted
 1 cup non-fat Greek yogurt 5. Add green onions, sour cream and bacon
 2 Tbs. crumbled bacon 6. Add salt and pepper to taste
7. Garnishes not needed!
 4 oz. grated reduced-fat cheddar
cheese
Serves: 8

8. Baked Potato Soup, modified
• Calories 286
• Total Fat 4.5g, 7% DV*
• Saturated Fat 2.2g, 11% DV*
• Cholesterol 15mg, 5% DV*
• Sodium 408mg, 17% DV*
• Total Carbohydrates 45.0g, 15% DV*
• Dietary Fiber 4.9g 20% DV*
• Protein 17.3g
• Vitamin A 11% • Vitamin C 63% Calcium 33% • Iron 10%
• Nutrition Grade A
• *Based on a 2000 calorie diet

9. Comparison
Original Modified
• Calories 541 • Calories 286
• Total Fat 32.1g, 49% DV* • Total Fat 4.5g, 7% DV*
• Saturated Fat 19.9g, 100% DV* • Saturated Fat 2.2g, 11% DV*
• Cholesterol 89mg, 30% DV* • Cholesterol 15mg, 5% DV*
• Sodium 377mg, 16% DV* • Sodium 408mg, 17% DV*
• Total Carbohydrates 47.5g, 16% DV* • Total Carbohydrates 45.0g, 15% DV*
• Dietary Fiber 4.9g, 20% DV* • Dietary Fiber 4.9g 20% DV*
• Protein 16.7g • Protein 17.3g

10. Let’s do one together

11. Kraft Macaroni and Cheese
Directions (add):
6 cups water
3 Tablespoons spread or
margarine
3 Tablespoons milk

12. Now it’s your turn!

13. Classic Chocolate Chip Cookies
Ingredients
2 sticks butter
¾ cup sugar
1 tsp. Vanilla
2 eggs
2 ½ cups flour
¾ tsp. baking soda
1 tsp. salt
2 cups semi-sweet
chocolate chips

14. Calorie Count

15. Small changes can make a BIG
difference!
3500kcal in one pound
Cut 100 kcal a day to lose about 10 pounds a year
OR
Cut 500 kcal a day to lose about 1 pound a week (50 pounds
in one year)
This can also be done by combining cutting calories and
increase exercise
www.choosemyplate.gov

16. Questions?