***image1***Changing your favorite holiday recipes to fit into your healthy lifestyle often means making some simple changes or substitutions. You can often cut calories, fat, cholesterol, and sodium, and at the same time add significantly to the fiber and vitamin and mineral content of foods. Just be sure not to make too many changes at once. Often finding just the right combination of substitutions can take several attempts, so be prepared to go through some trial tastings, making adjustments as you go, before you reach perfection! Take a look at some of these simple healthy changes:
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Cut by one-fourth the amount of fat or oil called for in a recipe. If that yields good results, try cutting the fat by one-third the next time you prepare the dish. Continue reducing the fat until you find the minimum that will still offer appealing results.
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Choose low- or non-fat versions of dairy products. If you’re hesitant to try a total substitution, use the same method as above, substituting first one-fourth of the item, then one-half, then one-third, then a total substitution.
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Try using applesauce for half or all of the fat in baked goods. Other substitutes include mashed bananas or canned pumpkin.
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Instead of sautéing vegetables in butter, margarine, or oil, try using water, broth, apple juice, flavored wine, or vinegar to sauté with.
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Use reduced-fat or fat-free mayonnaise and salad dressings. Try using the reduced or non-fat version mixed with vinegar to cut the sodium and/or sugar content as a dressing for salads.
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Instead of whole eggs, use egg whites or cholesterol-free egg product. Two egg whites, or ¼ cup egg substitute, is the equivalent to one large egg. You may want to try a combination . . . for example, if a recipe calls for three whole eggs use three egg whites and one whole egg for the desired density.
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Add new and unusual greens, or other vegetables or cooked beans, to salads for added fiber and new flavors.
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When preparing chili, soups, stews, or casseroles, reduce the amount of cooked meats to 2 to 3 oz per serving, but boost the amounts of vegetables and whole grain pastas or other grains.
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Substitute whole-wheat flour for up to one-half of all-purpose flour in recipes. Foods will be heavier and heartier.
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Decrease or eliminate salt from recipes (except when baking yeast breads, as salt is necessary to prevent excessive rising). Choose low-or no-sodium versions of ingredients such as chicken broth, soy sauce, or tomato sauce.
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Do not add salt to the water when preparing rice, pasta, or vegetables.
Don’t feel like you have to utilize every one of these suggestions this Thanksgiving. Instead, choose at least one of your holiday favorites and try to give it a healthy makeover. You’ll save yourself extra calories, and maybe even save room for a second piece of pie!
Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, on Sullivan’s Island. Offering group fitness classes, PrimeTime Spin, private yoga, personal training, and monthly gym membership, Meredith divides her time between the gym on Sullivan’s Island and limited in-home training here on Daniel Island, where she resides along with her husband and two cats. Meredith can be reached with your fitness questions at 883-0101, or Meredith@primetimefit.net.
