Nevada County Picayune and Gurdon Times Newspaper Archive

Healthy Eating Tips Given

When it comes to food, are you following the latest recommendation? Or are you using the same old recipes heavy on fat, sugar and salt?

Prepare your family favorites in new, more healthful ways, says Easter Tucker, family and consumer sciences specialist, Cooperative Extension Service, University of Arkansas. Keep up with trends toward lighter foods by recipe modification.

Most cooks alter recipes. They add leftovers, substitute ingredients or leave out something. To modify a recipe for your health, first define your dietary goal. To reduce fiat, sugar or sodium or increase fiber, identify ingredients that contain them.

To decrease total fat and calories:

bake, broil, grill, poach or microwave instead of frying;

select lean cuts of meat and trim off visible fat. Remove skin from poultry;

chill soups, gravies and stews and skim off hardened fat before reheating to serve;

reduce fat by 1/4 to 1/3 in biscuits, muffins and cookies;

use a non-stick pan or cooking spray to brown meats; and

saute or stir-fry vegetables in water or broth.

To decrease saturated fat and cholesterol use margarine instead of butter and use vegetable oils, not solid fats. To substitute liquid oil for solid fats, use about 1/4 less than the recipe calls for.

Use two egg whites or egg substitute instead of a whole egg.

To decrease sugar increase vanilla or cinnamon to enhance the impression of sweetness; decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in juice or water.

When making baked goods and desserts, try reducing sugar by 1/4 to 1/3. This works best with quick breads, cookies, pie fillings, custard, puddings and fruit crisp, but not for some cakes. Do not decrease the sugar in yeast breads; it promotes rising and serves as food for the yeast.

To decrease sodium use herbs and spices rather than salt for flavor; select fresh or low sodium products; and start using less salt gradually. Try =-teaspoon instead of one teaspoon of salt. You will adjust to the less salty flavor. Use garlic or onion powder instead of garlic or onion salt. Salt may be omitted or reduced in most recipes, but salt in yeast breads helps to control the rising action of yeast.

To increase fiber choose whole grain products instead of highly refined products. Use whole wheat flour for up to = of all-purpose flour. Add extra fruits and vegetables to recipes and include the peel when appropriate.

For more information on modifying recipes for health, contact the Clark County Extension office at 246-2281.