![]() Oil and vinegar dressing with 3 parts oil to 1 part vinegarġ part olive oil + 1 part vinegar (preferably a flavored vinegar, such as balsamic) + 1 part orange juiceģ tablespoons unsweetened cocoa powder + 1 tablespoon vegetable oil or margarine Instead of:īutter, margarine, or vegetable oil for sautéingĬooking spray, chicken broth, or a small amount of olive oilĮxtra lean ground beef or ground turkey breastģ/4 cup sugar (this works with nearly everything except yeast breads)ġ/2 cup ricotta cheese pureed with 1/2 cup fat-free cream cheese To enhance the flavor when sugar is reduced, add vanilla, cinnamon, or nutmeg.Ĭut the fat and sugar in your meals by using these substitutes.Reduce sugar in recipes by 1/4 to 1/3.Eat fruits canned in their own juice rather than syrup.Serve fruit instead of cookies or ice cream for dessert.Cool soups and gravies and skim off fat before reheating them.įor more healthy snack ideas, see our Healthy Snacks-100 Calories or Less tip sheet (81 KB).Remove skin from poultry (like chicken or turkey) and do not eat it.Add salsa on a baked potato instead of butter or sour cream.Choose fat-free or low-fat milk products, salad dressings, and mayonnaise.Instead of frying, try baking, broiling, boiling, or microwaving.Make a few changes in the kitchen and you'll be eating healthy in no time. Drink fat-free or low-fat chocolate milk (blend it with a banana or strawberries and some ice for a smoothie). ![]() Microwave or toast a soft whole grain tortilla with fat-free or low-fat cheese and sliced peppers and mushrooms to make a mini-burrito or quesadilla.Make a whole-wheat pita pocket with hummus, lettuce, tomato, and cucumber.Put a slice of fat-free or low-fat cheese on top of whole-grain crackers.Toss sliced apples, berries, bananas, or whole-grain cereal on top of fat-free or low-fat yogurt.Try these tips for quick and easy snacks: On this page you’ll find ideas for healthy snacks, tips for healthy cooking, and food options with less fat and fewer calories. You’d be surprised how easy heart healthy cooking and snacking can be. Get the whole family to help slice, dice, and chop, and learn how to cut fat and calories in some foods. Materials for Ethnically Diverse Populationsįood doesn’t have to be high in fat to be good.Materials to Share With Children and Teens. ![]()
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