1. The document provides tips and strategies for making recipes healthier, including reduction, elimination, modification, and substitution techniques. 2. Key strategies include cutting sugar, fat, salt and using healthier cooking methods like baking instead of frying. 3. Participants are encouraged to practice making one of their own recipes healthier and contact the provided email address with any other questions.

1. 1. Everyone will be muted to keep down the background noise levels.
2. If you have a question/comment during the presentation, you can
type it in the chat box.
3. For technical issues, please call the Genesys helpdesk by dialing
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4. We will be taking attendance. Please use your lawson # to identify
yourself.
5. You will want pen/paper to take notes.
Welcome to the Healthy Weigh!

2. Session 6
Cook! The Healthy Weigh

3. Moderator Presenter
Tammy Glotz, MS Rachel Bulifant, RD

4. Moderator Presenter
Francine Kerber, RDTammy Glotz, MS

5. Session Objectives
Participant will identify:
 The four keys to making recipes healthier
 Two specific ways to reduce fat, sodium, sugar or salt in
cooking
 Two ways to eliminate extra
calories in day

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Retrofit Your Favorite Recipes
 Don’t toss your family favorites
 Revise recipes so you don’t lose taste, texture, or tradition
 Keys to making recipes healthier:
 Reduction
 Elimination
 Modification
 Substitution

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Reduction
 Cut sugar by ¼ - ½
 Cut oil or solid fat by a third
 Cut salt by ½ in non-yeast baked goods
Keys to Healthy Recipes

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Elimination
 frosting on a cake
 Salt in recipes using any canned or
prepared goods
 Butter on a grilled cheese
Keys to Healthy Recipes

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Modification
 Toast nuts for more intense flavor and use fewer
 Use non-stick sprays
 Oven bake instead of fry
 Use healthiest oils possible
Keys to Healthy Recipes

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Substitution
 Fruit purees, applesauce, mashed bananas,
buttermilk, or cottage cheese for oil
 Grape Nuts cereal or dried fruit for nuts
 Cocoa powder and vegetable oil for baking
chocolate
 Use whole wheat pasta in place of enriched
 Use fat-free dairy products instead of whole fat
dairy products
Keys to Healthy Recipes

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 Bake, broil, roast, grill,
pan-broil, stir fry, poach, stew,
braise, or steam
 Use non-stick pans
 Cut fats from sauces,
gravies, and meat
 Cook vegetables without
added fat
 Cut fats in soups
 Add healthy ingredients
such as beans or lentils
to recipes
Keys to Healthy Recipes

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 Use a dry spice rub before cooking
 Reduce or omit oils in marinades
 Enhance sweetness with:
 Vanilla, almond, peppermint,
lemon, or rum extract
 Cinnamon, allspice, cardamom,
ginger, coriander
 Citrus zest
 Spirits and liqueurs
Use Herbs and Spices to Enhance Flavors

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Little Extras Add Up!
Cut 100 calories per day, lose 10 pounds per year!

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Those Melt-able Calories
 Regular butter and margarine have 100 calories per
Tablespoon
 Jelly, honey or apple butter average 50 calories per
Tablespoon
Remember: Fat Free isn’t Calorie Free

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Mayonnaise and Salad Dressings
 100 calories and 11 grams of fat per tablespoon
 Use less or a reduced calorie version
 Mix half-and-half with plain non fat yogurt
 Eliminate entirely

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Liquids: Sneaky Calories
 Soft drinks: 150 calories per 12 ounces; 250 in 20 ounces
 Fruit punch drinks: 125 calories per 8 ounces
 Juice “box:” 100 calories per 6-ounce box
 Substitution options
 Diet drinks (in moderation)
 Best choice: Water (add lemon, lime or cucumber)
 Use less sugar in tea/coffee and save a potential 773
calories over one year

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Dairy: Lose the Fat
 Milk, Cheese, Cream cheese,
sour cream: Replace with no fat
or reduced fat versions and / or
use less and / or find an
alternate replacement (ex: use
nonfat plain Greek yogurt
instead of sour cream)
 Cream soups: Make with non-
fat yogurt or pureed silken tofu
or evaporated fat free milk

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 Enjoy only on special
occasions
 Don’t keep temptations in the
house
 Consume in moderation but
don’t feel guilty when you do
eat
Desserts and Fried Foods

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Cooking Healthy and Still Gaining?
Remember – Calories Count!
 Assess your sugar intake
 Count the calories
 Cut out “liquid calories” (sodas, juices)
 Check your serving size
 Increase your activity
 Consider the nutritional value of foods
 Try new foods

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 Reduce, Eliminate, Modify and Substitute
 Prepare fewer calorie dense foods
 Opt for high quality nutrient dense foods
 Small changes can make a big difference!
Take Home Tips

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Assignment :
Practice making one of your recipes healthier

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Questions?
Contact: BSV-EmployeeWellness@bshsi.org

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Adapted from “Lighten Up”
Federal Occupational Health
a program of the U.S. Public Health Service
Program Support Center
U.S. Department of Health and Human
Services