Lighten Up Georgia - Weekly Tip 3

WWW.LIGHTENUPGEORGIA.ORG

"Fighting Obesity - One Step At A Time"

Georgia Sports Foundation * P.O. Box 2043 * Kennesaw, GA 30156-9100

(770) 528-3580 * (770) 528-3590 Fax * jseagra6@kennesaw.edu 

Release: February 14, 2005

HAPPY VALENTINE'S DAY!

Altering Recipes for Better Health

Dietary guidelines recommend that we reduce the amount of fat, sugar, and salt found in the typical American diet. These same guidelines encourage us to include more fiber in our diets by eating whole grain products and more fruits and vegetables. One way to do this is to alter recipes so that you can still enjoy some of your favorite foods. Here are some suggestions:

Sugar can be reduced by 1/3. If the recipe calls for 1 cup use 2/3 cup. This works well, except in candy recipes. You can also enhance the perception of sweetness by using sweet spices like cinnamon, allspice, nutmeg and cloves.

You may want to try a recipe with no added sugar at all. Today we have several varieties of zero calorie artificial sweeteners on the market. Read on the label for the correct conversion amount to add. All are fine to use in uncooked products, but Splenda and Sugartwin keep their flavor when heated.

Fat can often be reduced by 1/3-1/2. If a recipe has 6 tablespoons of margarine, use 4 tablespoons. This works best in gravies, sauces, and puddings. For baked products like muffins or quick bread, try replacing the fat or more with an equal amount of applesauce. This will keep your muffins light, fluffy and moist.  

Skim milk may be substituted for whole milk. Try evaporated skim milk or double-strength dry powdered nonfat milk in recipes for a creamy or thick quality when desired.

Season foods with fresh herbs, spices, vinegar, or butter flavored granules instead of fat.
Use reduced-calorie or nonfat versions of foods. However, reading the labels on the low fat foods will help know if the food is low calorie or just low fat.

Calories still count. Some low fat products may actually have more sweeteners used, which can add calories. You can decrease the amount of cheese in recipes if you use a stronger flavored cheese like extra-sharp instead of mild cheddar. Or you can use reduced fat cheese. Substitute saturated fats like bacon grease, vegetable, coconut and palm oils with monounsaturated oils like olive or canola.

Use cooking spray to grease baking pans or to sauté. Two egg whites can be substituted for one whole egg.

Always trim the excess fat and skin from meat and poultry. Use lean cuts or leaner variety of meats like ground turkey instead of ground beef in spaghetti.

Refrigerate sauces, soups and gravies after cooking. As the liquid cools, the fat rises and congeals at the top where you can then skim it off before reheating and serving.

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WWW.LIGHTENUPGEORGIA.ORG

Remember:

February 18, 2005: Remember to turn in your teams weekly activity report.

April 2, 2005: Georgia Games Cheerleading/Dance Championships

May 7, 2005: Cobb Cup (Team Handball)

July 8-17, 2005: Georgia Games Championships

August 6, 2005: Run For Life (Road Race)

September 12, 2005: Bandy & Bailey Golf Jam 

WWW.GEORGIAGAMES.ORG  

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P.O. Box 2043 * Kennesaw, GA 30156-9100 * (770) 528-3580 * (770) 528-3590 Fax

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