Of all the Top 10 Life Skills, nutrition is one topic where small improvements over time add up to big improvements in our health and our life overall. Who says you & your family can’t eat tasty, traditional foods & still maintain a healthy eating plan? Follow the tips below & you can. You can also lose weight & keep it off if you abide by them. Eat healthy without removing the fun, enjoyment & taste. Feel good about eating again – as you should!
Healthy Cooking Tips
Other Ways to Cut Fat and/or Calories (see broader list in table below):
Healthy Food Preparation Substitutions
Recipe ingredients aren’t written in stone. Healthier ingredients can be used and still yield great-tasting results.
|1 large whole egg||2 large egg whites, ¼ cup egg whites or commercial egg substitute (use this substitution for ½ the eggs if baking or product may be less tender)|
|Whole milk||Skim or 1% milk (optional: may want to add 1 tablespoon of vegetable oil for better result, depending on what you are preparing)|
|1 cup heavy cream||1 cup evaporated skim milk, light cream or Half & Half|
|Sour cream||Low-fat or fat-free sour cream|
|Cottage cheese||Low-fat cottage cheese|
|Full-fat cheese||Reduced-fat cheese (don’t use non-fat in cooking because it doesn’t melt)|
|Butter, shortening or oil||Fruit puree (e.g. apple sauce) for ½ the regular product; for prevention of pan sticking use cooking spray or nonstick pans|
|Soy sauce||Low-sodium soy sauce|
|Flour, all-purpose||Whole-wheat flour for ½ of the all-purpose flour in baked goods|
|Mayonnaise||Fat-free or reduced-fat mayonnaise|
|Sugar||Can reduce to ¾ amount ( ½ amount in baked goods); add sweetness with non-calorie sweeteners or vanilla extract, nutmeg or cinnamon|
|Salt||Omit or reduce by ½ (except in products with yeast), and/or substitute herbs, spices, salt-free seasonings|
|Full-fat cream cheese||Low-fat or fat-free cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth|
|White bread||100% whole wheat bread|
|Iceberg lettuce||Romaine and other leafy lettuces, arugula, endive, chicory, collard and mustard greens, kale, baby spinach|
10 Session Life Skills Course - 10 Topics To Get Right:
Click on a Program Below to Learn More or to Register
Each session includes a 25-minute video that guides you through key principles for each topic, including activities that make it fun & effective.