Nutrition

Operation Be Fit - Nutrition

Fueled for Fun

By CPT Kate Schrumm

Fall is a time for crisp cool mornings, falling leaves (and maybe snow) and holiday celebrations. It seems as if a quarter of our year is full of indulgent food temptations and events that compete with our exercise schedule. While it may seem impossible to get through these months without the dreaded holiday weight gain, if you find time to exercise, watch your portions and use these healthy cooking tips, you can make it through New Year’s as fit as you started.  
Days off during the holidays are a great time to be active with family and spend time together preparing healthy recipes that everyone will enjoy. Try these ingredient substitutions to lower the calorie, saturated fat and cholesterol content and increase the vitamins, minerals and fiber.

The Recipes Says…

Instead use…

Oil, Butter or Margarine

Prunes

Oil

Applesauce

Eggs

¼ cup egg substitute and 2 egg whites

Shortening

Trans-fat and saturated fat-free margarine

Seasoning Salt

Salt-free seasoning, herbs & spices

Heavy Cream

Evaporated skim milk

Sour Cream

Fat-free sour cream or plain low-fat yogurt, plain Greek yogurt or half yogurt/half low-fat cottage cheese

Dry Bread Crumbs

Rolled oats or bran cereal

Milk Chocolate Chips

Chopped dark chocolate

Flour

Whole wheat flour or whole wheat pastry flour

Creamy Soups

Fat Free milk-based soup, pureed carrots, potatoes or tofu

Oil Marinades

Balsamic vinegar, fruit juice or fat-free broth

Sugar

Reduce sugar by ½ and add nutmeg, vanilla or cinnamon to enhance the sweetness

Check out these recipe makeovers:

Click for recipe!Healthy Choice Smart Ones
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