Nutritionpart II

SJC Fit Together Program

Food lab review

quinoa- 1/6 of recipe has only 142 calories

Salmon- one 4 oz serving has less than 276 calories

Black bean burrito-1 burrito has 370 calories(recipe makes 6), Make sure to add extra lettuce for some crunch and to fill your plate with

vegetablesadd fruit salsa to complete my plate

Broccoli slaw- 1/4 of recipe has 153 calories

Snap pea edamame- 1/4 of recipe has 137 calories

Two ways to make healthy meals

1. Start with healthier ingredients or healthy recipes

2. Modify a recipe or modify your favorite recipe to make it healthier

photo from National Pork Board

Make half your plate veggies and fruits Make half your plate veggies and fruits

Start with healthier

ingredientsFruits and Vegetable Group

Fill half your plate with vegetables, fruits or a combination of both

Make vegetables/fruits or both the base of your meal

Add fruits and vegetables as side dishes

add vegetables to any dish, sauces, soups, or use as a meat substitute

Instead of high calorie cream/cheese sauces, use herbs/spices or low-fat salad dressing

Instead of cooking in oil or butter, steam

instead of fruit packed in syrup, use fruit packed in juice or fresh or frozen fruit

Instead of nuts, use fruit or dried fruit

add fruit to salads

add fruit to low-fat muffins

Use for dessert or add to a dessert to sweeten

Modify

Add lean protein Add lean protein

Start with healthier

ingredients

Use Lean Protein choices

instead of bacon/sausage, use canadian bacon or lean ham or turkey sausage

instead of ground beef use extra lean ground beef or skinless ground turkey

instead of meat, substitute beans, soy, or tofu

instead of beef chuck/rib/brisket use beef round or loin and trim visible fat

instead of tuna packed in oil, use tuna packed in water

instead of building your meal around meat, use lean meat or seafood as an addition to a plate filled with fruits and vegetables.

instead of one whole egg, use 2 egg white or 1/4 c egg substitute

Instead of frying, bake, grill, broil, slow cook instead

Modify

Include whole grainsInclude whole grains

Start with healthier

ingredientsInclude whole grains:

Using 100% whole grain bread, pasta, flour and rice

Look for the word “whole” on the package

or “100% whole wheat”

from www.ChefSolus.com

ModifyInstead of pasta with white sauce/cheese, substitute whole grain pasta with red sauce or pasta with vegetables

instead of white rice or pasta, substitute brown rice, whole grain pasta, or other grains high in fiber

instead of white flour, substitute whole wheat flour or combine 1/2 whole wheat with 1/2 white flour

instead of buttered bread crumbs, substitute plain whole wheat bread crumbs, crushed cereal, or oatmeal

(Add more fiber)

Don’t forget the low-fat dairy Don’t forget the low-fat dairy

Start with healthier

ingredientsLow-fat Dairy

Use reduced fat or low fat dairy ingredients.

from www.ChefSolus.com

instead of whole milk use 1% or skim milk

instead of ice cream use sorbet, sherbet, or low fat ice cream or frozen yogurt

instead of cream cheese or cottage cheese use light or fat free variety

instead of regular cheese use low fat, part-skim or 1/2 the amount of a sharper variety of cheese

instead of sour cream or cottage cheese, use low fat variety

instead of cream, half&half, use low-fat or nonfat dry milk powder

instead of cream based soups, use a broth based soup

instead of heavy cream or whipping cream use evaporated skim milk or Cool Whip light

Modify

Avoid the extra fat Avoid the extra fat

Start with healthier

ingredientsHealthy Oils:

Healthy oils (fat) usually comes from fish, nuts, avocado, seeds, and olives.

Use a small amount of healthy oils (olive, canola, lite trans-fat free) instead of butter, shortening or lard. Using a teaspoon or brush helps control the amount of oils you are using.

from www.ChefSolus.com

Instead of butter or margarine, use light trans fat free margarine, a small amount olive oil, or herbs and spices

instead of mayo, use plain yogurt, mustard or low-fat/fat-free mayo

instead of creamy salad dressings use a small amount of oil and vinegar based dressings, a light or fat-free dressing, or salsa

instead of cooking with oil or fat , use non stick cooking spray, steam, bake, broil, or grill, or cut back on the amount of oil used (choose a heart healthy oil)

instead of using oil for baking, use fruit purees like applesauce (1:1 ratio)

instead of cream sauces, use a low fat low calorie dressing

Modify

OtherInstead of sugar, use half of the amount or a sugar substitute

instead of salt, use salt-free herbs and spices

instead of canned cream soup, use low-fat cream soup

instead of sour cream use low-fat or non-fat sour cream, or fat-free yogurt

instead of baking chocolate, use 3 tbsp of cocoa powder with 1 tsp of canola oil

Instead of fried onion rings, top dishes with slivered almonds

Original recipe, Quinoa Salad

1 cup quinoa2 cups cherry tomatoes, cut into quarters2 cups minced arugula3 Tbsp. plain greek low-fat yogurt2 tablespoons freshly squeezed lemon juice (about 1 lemon)garlic powder, 2 small shakes of the container (substitute fresh garlic at home)2 Tbsp olive oil

Modified recipe

1 cup quinoa2 cups cherry tomatoes, cut into quarters2 cups minced arugula3 Tbsp. plain greek low-fat yogurt2 tablespoons freshly squeezed lemon juice (about 1 lemon)garlic powder, 2 small shakes of the container (substitute fresh garlic at home)

Modify a recipe that starts with healthy ingredients

Modify a recipe that starts with some healthy ingredients to make the recipe healthier

Modified recipe

24 oz broccoli slaw1tb canola oil1/4 cup red wine vinegar1 tb soy sauce3tb white sugar3 green onions, thinly sliced1/4 cup thin sliced almonds1/2 c chopped fresh cilantro (leaves only)

Original recipe, mayo free broccoli slaw

8 oz broccoli slaw1/4 cup canola oil1/4 cup red wine vinegar1 tb soy sauce6 tb white sugar3 green onions, thinly sliced1/3 cup thin sliced almonds

Modify another recipe to make it healthier

Original recipe

box of brownie mix

2 eggs

1/4 cup oil1/2 cup water

Modified recipe

box of brownie mix2 eggs- could use 4 egg whites

or 1 egg+2egg whites)1/4 cup applesauce

1/2 cup water

Modify a recipe to make it healthier

Fried Chicken Superb

1 whole fryer chicken1/2 c flour

1/2 c bread crumbs1/2 c grated parmesan

cheese2 Tbsp waterblack pepper1 beaten egg1/2c butter

?Coat chicken with flour, salt, pepper. Dip chicken in egg/water mixture, then roll in bread crumbs parmesan cheese mixture. Sauté chicken in melted butter until golden brown on all sides. Lower heat and cook uncovered, turning occasionally until fork-tender and brown.

You can google to find recipe substitutions,search for healthy recipes on-line, or

come up with your own healthy creations that tastes great!

Remember, portion control when eating healthy recipes.

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Eat Right !Eat Right !

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From eatright.org/nnm

Learn more at eatright.org