Nutrition part II

1. Nutritionpart II • SJC Fit Together Program

2. Food lab review

3. quinoa- 1/6 of recipe has only 142 caloriesSalmon- one 4 oz serving has less than 276 calories

4. Black bean burrito-1 burrito has 370 calories(recipe makes 6), Make sure to add extra lettuce for some crunch and to fill your plate with vegetablesadd fruit salsa to complete my plate

5. Broccoli slaw- 1/4 of recipe has 153 calories Snap pea edamame- 1/4 of recipe has 137 calories

6. Two ways to make healthy meals1. Start with healthier ingredients or healthy recipes2. Modify a recipe or modify your favorite recipe to make it healthier photo from National Pork Board

7. Make half your plate veggies and fruits

8. Start with healthier ingredients • Fruits and Vegetable Group • Fill half your plate with vegetables, fruits or a combination of both • Make vegetables/fruits or both the base of your meal • Add fruits and vegetables as side dishes

9. Modify • add vegetables to any dish, sauces, soups, or use as a meat substitute • Instead of high calorie cream/cheese sauces, use herbs/spices or low-fat salad dressing • Instead of cooking in oil or butter, steam • instead of fruit packed in syrup, use fruit packed in juice or fresh or frozen fruit • Instead of nuts, use fruit or dried fruit • add fruit to salads • add fruit to low-fat muffins • Use for dessert or add to a dessert to sweeten

10. Add lean protein

11. Start with healthier ingredients Use Lean Protein choices

12. Modify • instead of bacon/sausage, use canadian bacon or lean ham or turkey sausage • instead of ground beef use extra lean ground beef or skinless ground turkey • instead of meat, substitute beans, soy, or tofu • instead of beef chuck/rib/brisket use beef round or loin and trim visible fat • instead of tuna packed in oil, use tuna packed in water • instead of building your meal around meat, use lean meat or seafood as an addition to a plate filled with fruits and vegetables. • instead of one whole egg, use 2 egg white or 1/4 c egg substitute • Instead of frying, bake, grill, broil, slow cook instead

13. Include whole grains

14. Start with healthier ingredients • Include whole grains: • Using 100% whole grain bread, pasta, flour and rice • Look for the word “whole” on the package or “100% whole wheat” from www.ChefSolus.com

15. Modify (Add more fiber) • Instead of pasta with white sauce/cheese, substitute whole grain pasta with red sauce or pasta with vegetables • instead of white rice or pasta, substitute brown rice, whole grain pasta, or other grains high in fiber • instead of white flour, substitute whole wheat flour or combine 1/2 whole wheat with 1/2 white flour • instead of buttered bread crumbs, substitute plain whole wheat bread crumbs, crushed cereal, or oatmeal

16. Don’t forget the low-fat dairy

17. Start with healthier ingredients • Low-fat Dairy • Use reduced fat or low fat dairy ingredients. from www.ChefSolus.com

18. Modify • instead of whole milk use 1% or skim milk • instead of ice cream use sorbet, sherbet, or low fat ice cream or frozen yogurt • instead of cream cheese or cottage cheese use light or fat free variety • instead of regular cheese use low fat, part-skim or 1/2 the amount of a sharper variety of cheese • instead of sour cream or cottage cheese, use low fat variety • instead of cream, half&half, use low-fat or nonfat dry milk powder • instead of cream based soups, use a broth based soup • instead of heavy cream or whipping cream use evaporated skim milk or Cool Whip light

19. Avoid the extra fat

20. Start with healthier ingredients • Healthy Oils: • Healthy oils (fat) usually comes from fish, nuts, avocado, seeds, and olives. • Use a small amount of healthy oils (olive, canola, lite trans-fat free) instead of butter, shortening or lard. Using a teaspoon or brush helps control the amount of oils you are using. from www.ChefSolus.com

21. Modify • Instead of butter or margarine, use light trans fat free margarine, a small amount olive oil, or herbs and spices • instead of mayo, use plain yogurt, mustard or low-fat/fat-free mayo • instead of creamy salad dressings use a small amount of oil and vinegar based dressings, a light or fat-free dressing, or salsa • instead of cooking with oil or fat , use non stick cooking spray, steam, bake, broil, or grill, or cut back on the amount of oil used (choose a heart healthy oil) • instead of using oil for baking, use fruit purees like applesauce (1:1 ratio) • instead of cream sauces, use a low fat low calorie dressing

22. Other • Instead of sugar, use half of the amount or a sugar substitute • instead of salt, use salt-free herbs and spices • instead of canned cream soup, use low-fat cream soup • instead of sour cream use low-fat or non-fat sour cream, or fat-free yogurt • instead of baking chocolate, use 3 tbsp of cocoa powder with 1 tsp of canola oil • Instead of fried onion rings, top dishes with slivered almonds

23. Modify a recipe that starts with healthy ingredients Modified recipe 1 cup quinoa 2 cups cherry tomatoes, cut into quarters 2 cups minced arugula 3 Tbsp. plain greek low-fat yogurt 2 tablespoons freshly squeezed lemon juice (about 1 lemon) garlic powder, 2 small shakes of the container (substitute fresh garlic at home) Original recipe, Quinoa Salad1 cup quinoa2 cups cherry tomatoes, cut into quarters2 cups minced arugula3 Tbsp. plain greek low-fat yogurt2 tablespoons freshly squeezed lemon juice (about 1 lemon)garlic powder, 2 small shakes of the container (substitute fresh garlic at home)2 Tbsp olive oil

24. Modify a recipe that starts with some healthy ingredients to make the recipe healthier Modified recipe 24 oz broccoli slaw 1tb canola oil 1/4 cup red wine vinegar 1 tb soy sauce 3tb white sugar 3 green onions, thinly sliced 1/4 cup thin sliced almonds 1/2 c chopped fresh cilantro (leaves only) Original recipe, mayo free broccoli slaw 8 oz broccoli slaw 1/4 cup canola oil 1/4 cup red wine vinegar 1 tb soy sauce 6 tb white sugar 3 green onions, thinly sliced 1/3 cup thin sliced almonds

25. Modify another recipe to make it healthier Original recipe box of brownie mix 2 eggs 1/4 cup oil 1/2 cup water Modified recipe box of brownie mix 2 eggs- could use 4 egg whites or 1 egg+2egg whites) 1/4 cup applesauce 1/2 cup water

26. Modify a recipe to make it healthier ? Fried Chicken Superb 1 whole fryer chicken 1/2 c flour 1/2 c bread crumbs 1/2 c grated parmesan cheese 2 Tbsp water black pepper 1 beaten egg 1/2c butter Coat chicken with flour, salt, pepper. Dip chicken in egg/water mixture, then roll in bread crumbs parmesan cheese mixture. Sauté chicken in melted butter until golden brown on all sides. Lower heat and cook uncovered, turning occasionally until fork-tender and brown.

27. You can google to find recipe substitutions, search for healthy recipes on-line, or come up with your own healthy creations that tastes great! Remember, portion control when eating healthy recipes.

28. Reading a food label

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34. Eat Right ! Learn more at eatright.org 34 From eatright.org/nnm