Healthy Substitutions

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Making Healthy Substitutions

Any food can be part of a healthy diet in moderation. However, some foods are best reserved for special occasions, or as treats. By making some simple swaps, you can boost the nutrition in your snacks and meals — and get healthier in the process! Hummus is delicious with carrot sticks. Craving sweets? Try yogurt with fresh fruit. Whole grain

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Recreating Recipes with Healthy Substitutions

with Healthy Substitutions Swapping or cutting out less nutrtitious ingredients from your favorite recipe can be simple! Below are some tips for creating healthier recipes that everyone will love. Materials • Ingredients for your favorite recipe • Ingredients for any of the healthy swaps suggested above

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Healthy Substitutions

Healthy Substitutions Instead of Use Comments Sour Cream Greek Yogurt Higher in protein and lower in fat White Rice Brown rice or Quinoa Whole grain Tortilla Wraps Lettuce Wraps or Whole grain wraps Low Carb and more nutrients Iceberg Lettuce Spinach, Kale, Arugula Darker greens= More nutrients Mayonnaise Avocado High in Omega 3 fatty acids

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Top 20 Healthy Recipe Substitutions Top 20 Healthy Recipe

Recipe Substitutions. Top 20 Healthy Recipe Substitutions. Top 20 Healthy Recipe Ingredient Substitutions Original Ingredient Healthy Substitute (equal amount) 1) 1 large whole egg (1/4 cup) - NOTE: When baking, substitute half of the whole eggs with egg whites or the product may be tough.

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Healthy Cooking Substitutions

Healthy Cooking Substitutions Original Ingredient: Sweet Recipes/Baking Healthy Substitution 1 cup sugar or brown sugar ½ cup sugar or brown sugar 1 cup butter ½ cup butter + ½ cup applesauce, pureed pumpkin/sweet potato, mashed bananas, or pureed beans, or ¼ cup nonfat plain yogurt 1 cup oil 1 cup applesauce, pureed pumpkin or sweet potato,

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Healthy ingredient substitutions

HEALTHY INGREDIENT . SUBSTITUTIONS . Save on fat, calories, or sodium in your go-to recipes . with these nifty substitutions. Bacon: turkey bacon, reduced-sodium and reduced-fat bacon, Canadian-style bacon • Reduced-sodium bacon reduces sodium by 40%, calories by half, and fat by about 60%. • Canadian bacon reduces calories by 60%, fat by about

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Healthy Cooking Substitutes

The next page contains a list of healthy substitutions. And as always, Cook Smart! Chef Dave Fouts Cooking: Finding a Healthier Food Substitution It is important to understand that not all substitutions are created equal, and while it may save you calories from fat, it can possibly increase calories in other areas such as sugar and sodium.

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Healthy Recipe Substitutions

Healthy Recipe Substitutions 25585 8/12 ˛2(-& 3’$ 1(&’3 (-&1$#($-32 (- 8.41 1$"(/$2 " - ’$+/ 8.4 "1$ 3$ ’$ +3’8 ,$ +2 3’ 3 3 23$ &1$ 3!

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Healthier Recipes Are Easy

Armstrong, Cheryl H., MBA, RD. Purdue University School of Consumer and Family Sciences. "Top 20 Healthy Recipe Ingredient Substitutions" (Handout) Nutrition and Food Safety Workshop for Quantity Food Providers. 27 April 1999. University of California-Los Angeles Center for Human Nutrition. Encyclopedia of Foods: A Guide to Healthy Nutrition.

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Good For Your Soul Food Cookbook

Healthy Substitutions . 6 Ingredient Size Substitution Arrowroot starch 1 tsp 1 tbsp flour OR 1 tsp cornstarch Baking powder 1 tsp ¼ tsp baking soda plus ½ tsp cream of tartar OR ¼ tsp baking soda plus ½ cup buttermilk (decrease liquid by ½ cup)

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Healthy Cooking and Baking Substitutions

Healthy Cooking and Baking Substitutions Fat reduction Instead of: Try: Shortening, butter, margarine, or solid fat Use ¼ less liquid oil or solid fat called for in the recipe. If the recipe calls for 1 cup, use ¾ cup. If the recipe uses ¼ cup shortening, use 3 TBSP oil. Use equal amounts of oil for melted shortening, margarine, or butter.

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Healthy Ingredient Swap

Healthy Ingredient Swap. Time: 70 Minutes. Discover good-for-you ingredient substitutions that preserve the deliciousness of your favorite recipes! OBJECTIVES: Identify and choose . healthy ingredient and snack substitutions. Create a healthier version of a dip recipe using tasty . substitutions. SETUP • Review resource list and print it out

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Healthy Substitutions

Healthy Substitutions Healthy Tips & Ideas There is a strong connection between good nutrition and good health. Healthy eating can help prevent many types of cancer and other chronic diseases, including heart disease, stroke and diabetes. Using healthier substitutions in cooking and baking will help reduce the

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Healthy Food Substitutions

Healthy Food Substitutions . Making your menu healthier doesn’t always require big changes. It can be easy! Adjusting just one or two ingredients can reduce the fat and sugar content of most meals and snacks. More importantly, many substitutions are so subtle that children won’t even notice a difference! Changing the way food is

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MOVE! Nutrition Handout N24: Recipe – Smart Stand Ins for

Healthy Cooking Use the following tips to trim excess calories, fat, and cholesterol from your favorite recipes. Try adding spices to recipes instead of salt for added flavor. If your recipe uses: Try this instead: Whole or 2% milk Fat-free (non-fat/skim), low-fat (½% or 1%) milk Cream Evaporated fat-free milk, fat-free half-and-half. Even swap 1

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December: Healthy Holiday Substitutions

simple substitutions to bump up the nutrition and decrease the fat, calories, and sodium in your recipes to have a healthier holiday season. Check out the following tips on making healthy holiday substitutions. Making Healthy Holiday Substitutions : • Flour: Try substituting whole wheat flour for half of the called for all-purpose flour in

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The recipes deliciously healthy dinners

Heart Healthy Recipes from the NHLBI, Heart Healthy Home Cooking African substitutions in the appendix on page 136. For dishes that include fresh fruits, vegetables, and herbs, consider buying produce at your local farmer’s market. The recipes in this cookbook also are limited in fat, saturated fat,

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Diabetes: Cooking Substitutions

Substitutions How to Reduce Carbohydrates in Your Favorite Recipes Most recipes will still be tasty with less sugar Try decreasing the amount of sugar in a recipe by 30-50% 4 cups Other Easy Changes to Reduce Carbohydrate Content: Stuffing Add carrots, celery, shredded zucchini, etc. and use less bread

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Lifestyle Coach Facilitation Guide: Post Core

Make healthy substitutions . Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Use whole wheat pasta instead of white pasta. Try using some whole wheat flour in baked goods. Whole wheat pastry flour works well in quick breads.

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Healthy Substitution List

Healthy Substitution List © 2014 Dr. Sears Wellness Institute Instead of Try All-purpose (plain) flour Whole-grain flour, almond flour or coconut flour

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Healthy Cooking Quiz

Healthy substitutions not only reduce the amount of fat and sugar, they can also boost the fiber content. Use whole wheat pasta instead of white pasta. Try using some whole wheat flour in baked goods. Whole wheat pastry flour works well in quick breads.

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In a Pinch Ingredient Substitution

Many substitutions are simply another form of the needed ingredient. For example, 1/8 teaspoon of garlic powder can be sub-stituted for one small garlic clove. These simple substitutions are called equivalents because the ingredients are similar. When equivalent ingredients are substituted, very little, if any, change will be noticed in the

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OPTAVIA® Healthy Exchanges

*The Healthy Exchange List is designed specifically for the Optimal Health 3 & 3 Plan. The options listed are not suitable substitutions for OPTAVIA Fuelings during the weight-loss phase of the program. On the Optimal Weight 4 & 2 & 1 Plan® and Optimal Weight 5 & 2 & 2 Plan®, you may incorporate 1-2

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Recipe Makeovers: 5 Ways to Create Healthy Recipes

2. Make a Healthy Substitution Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You’ll triple the fiber and reduce the number of calories.

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Ingredient Substitutions

iii. Have each group discuss and present a reason why healthy substitutions are important. Each group should have more than one idea, as ideas presented by each group should be different. You may want to walk around and give ideas. These might include: 1. Healthy diets are linked to lower risk of chronic diseases (lower sugar

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Healthy Baking Substitutions

Healthy Baking Substitutions Eggs = "Flax" Eggs Many people try to limit how often they consume eggs because of the amount of cholesterol they contain. This is where the flax "egg" comes in. For every egg you need, you’ll combine 1 Tablespoon of ground flax seeds with 2 …

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HEALTHY FOOD DEMONSTRATIONS

Wellness Initiatives Assistant, Healthy Texas Program Rusty R. Hohlt, MS Assistant Director, Healthy Texas Program Danielle Hammond-Kreuger MPH, RD, LD substitutions for some ingredients. If the changes would alter the nutrition information, let the audience know. For example, tell the

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Top Healthy Recipe Ingredient Substitutions

Top Healthy Recipe Ingredient Substitutions Original Ingredient Healthy Substitute Beef, 70%-85% lean ground or chuck 92% or leaner ground beef, 92% or leaner ground turkey (be sure to check the label!) Bread crumbs (as breading to mix with meat) Unprocessed bran flakes mixed with oat flour or oatmeal – crushed Butter Margarine

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Finesse Your Food

Making Healthy Substitutions Recipe Smart Stand-Ins Use the following tips to trim excess calories, fat, and cholesterol from your favorite recipes. If your recipe calls for: Try these healthy substitutions: Whole or 2% milk ¥ Fat-free milk (non fat/skim) ¥ Low-fat milk (&% or 1%) Cream ¥ Evaporated fat-free milk ¥ Fat-free half-and-half

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Healthy Recipe Ingredient Substitutions 2016

Top Healthy Recipe Ingredient Substitutions Original Ingredient Healthy Substitute Beef, 70%-85% lean ground or chuck 92% or leaner ground beef, 92% or leaner ground turkey (check the label!), Replace half of the beef with sautéed mushrooms or cooked lentils Bread crumbs (as breading to mix with meat)

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Healthy Eating, Proven Results

Make healthy substitutions. Choose whole grain foods for most grain servings to get more nutrients, such as minerals and fiber. For example, choose whole wheat bread or whole grain cereals. If you have trouble digesting milk and milk products, try taking lactase enzyme pills with the …

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Healthy Baking Substitutions

Add a healthy twist to some of your own holiday baking favorites. Healthy Baking Substitutions Instead of: Try: Butter Trans-fat free spread such as Promise Buttery Spread or Smart Balance 1 Egg 2 egg whites or ¼ cup egg substitute Sweetened condensed milk Nonfat or fat-free sweetened condensed milk Evaporated milk Evaporated skim milk

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Modifying a Recipe to be Healthier

HYG-5542-06—page 3 References Duyff, R.L. (2002). American Dietetic Association Complete Food and Nutrition Guide 2nd Edition, New Jersey: John Wiley & Sons, Inc. pp. 312-325.

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Potatoes – Healthy Carbohydrates for Energy All Over the Globe

Smart Substitutions to Eat Healthy Find these resources in this lesson. Recipe – Peanut and Greens Stew. Recipe – Olive Oil Mashed Potatoes. Handouts – World Map – Potato and Sweet Potato Recipes Inspired by Global Flavors. Handouts – Potato and Sweet …

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Healthy Cooking

food. Healthy cooking consists of using substitutions and techniques to make delicious, nutritious meals. You don’t have to give up your favorite meals to eat healthy; simply modify the ingredients and the method of cooking. There are a variety of healthy cooking …

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Parent Tips: Save Money By Cooking Smarter

back of this page for healthy substitutions to make when shopping). Step 4: Make your cooking plan for the week (Try using the . We Can! Weekly Meal Planner). When You’re Cooking – Make the Most of Your Time and Ingredients . Cook once, eat twice! • Skip seconds. Save leftovers for another meal. • Freeze the leftovers to eat later or take

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Healthy substitutions Wellness News

Healthy substitutions Good news: good food can taste good too. Try stocking your pantry with some of these healthy and tasty ingredients. Make nutritious substitutions whenever possible. Healthy Cooking Tips Changing your diet also means changing the way you cook. These are some healthy techniques to practice in the kitchen:

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Wish you could trim some of the calories and fat from your

Healthy Baking Substitutes Make these substitutions when you bake. No one will know the difference – except maybe your waistline! Wish you could trim some of the calories and fat from your favorite sweets? Unless otherwise noted, use the same amount of the substitute as the …

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“Grocery Games”

• Healthy Desserts – Healthy can still mean delicious when it comes to desserts. Dishes in this category should be served at the end of the meal or for special occasions. Contestants should modify traditional recipes with healthy substitutions and consider MyPlate …

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Healthy Ingredient Swap

This Healthy for Life Educational Experience was created by Aramark and the American Heart Association as part of our Healthy for Life® 0 by 0 Initiative. e are proud to be working together to help improve the health of all Americans. OBJECTIVES: Identify and choose healthy ingredient substitutions. Create a healthier version of a

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The life you want is waiting. All you have to do is take

To add variety, select foods from the ‘Healthy Exchange List’ as substitutions. You can also have one Free Choice each day. All of the food options in the ‘Healthy Exchange List’ are approximately 100 calories and can also be used as a Free Choice. Suggestions for both Healthy Exchanges and Free Choices can be found at ANSWERS.OPTAVIA.com.

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Cooking Up Healthy Habits: A Guide to CACFP Meals

4 CACFP Child Meal Pattern Breakfast Must serve milk, vegetable or fruit, and either a grain or meat/meat alternate. Food Components and Food Items Ages 1-2 Ages 3-5 Ages 6-12 Ages 13-18¹

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Healthy Holiday Baking Substitutes

Healthy Baking Substitutes Unless otherwise noted, use the same amount of the substitute as the recipe calls for the original ingredient. Butter, margarine, shortening or ½ cup of the called-for fat + oil used as ingredient (1 cup) ½ cup applesauce or low-fat yogurt Buttermilk …

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FOR MORE RECIPE SUBSTITUTIONS

Give your salads a healthy kick by using . light salad dressing. instead of full-fat salad dressing. Lighten up your pie with evaporated skim milk. rather . than full-fat whipping cream. Give your casserole a healthy kick by substituting the white rice with brown rice. Add fiber and whole grains to your rolls by replacing half the amount of all

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FAMILY & COMMUNITY HEALTH Food & Nutrition

needs, healthy substitutions, and a cost analysis. Opportunities for all skill levels Here are some ideas for all skill levels. These are only suggestions, learning should occur based on your interest, experience, and ambition!! Each guide has been developed to support volunteers, County Extension Agents, and even 4-H members, in leading project

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Worksite Wellness Classes

Healthy Living® Healthy Recipe Rehab Taught by Chef, Mary E. Ross, Healthy Recipe Rehab proves you can make the foods you love healthier—and just as tasty! Class includes unique cooking techniques, recipe remakes, substitutions, alternatives, interactive breakout session, video cooking demonstration, and food samples.*

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2020 2021 DISTRICT 11 4 H FOOD SHOW Information & …

• Healthy Desserts – Healthy can still mean delicious when it comes to desserts. Dishes in this category should be served at the end of the meal or for special occasions. Contestants should modify traditional recipes with healthy substitutions and consider MyPlate and Dietary Guidelines when selecting recipes for this category. Note on

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FAQ Healthy Substitutions

What is a healthy substitute?

Choose healthy food substitutions such as fresh vegetable or fruit juices, mineral/distilled water with sliced lemons and limes. Avoid these high fat, high carb snacks which are full of salt and additives.

What are some healthy alternatives to butter?

Canola Oil as a Substitute for Butter. Another healthy substitute for butter is canola oil. Canola oil comes from a plant known as rapeseed and is a member of the cabbage family.

What is a healthy replacement for bread?

Bread alternatives are available for those who are avoiding the bread at any cost. If you are avoiding the bread then check out the list of bread alternatives that help you to become healthy. Potato slices are one of the best substitutes of the bread.

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