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:
- Mashed Potatoes à Mashed cauliflower
http://www.myrecipes.com/recipe/cauliflower-green-onion-mash-10000001134035/
- Pecan pie à Lower Fat Apple Pie
http://www.myrecipes.com/recipe/apple-pie-10000000263456/
- Stuffing mix à Homemade stuffing
http://www.myrecipes.com/recipe/bread-stuffing-10000000521453/
- Canned cranberry sauce à Homemade cranberry sauce
http://www.myrecipes.com/recipe/raspberry-walnut-cranberry-sauce-50400000116740/