Could some of your favorite recipes be tweaked to make them healthier? The connection between what you eat, and your health is important. One way to meet your individual health goals is to modify some of your recipes and cooking methods. Because nutritional goals are not universal but instead based on your health status and personal goals, you can decide which suggestions to try.
Here are a few examples of nutritional health goals:
- Reduce fat for heart health or weight control
- Increase fiber to reduce the risk of constipation or colon cancer, to control blood glucose spikes, or weight management
- Reduce added sugar to control cravings, better blood glucose control, or weight control
- Increase protein intake for athletic performance, or to maintain muscle mass
- Reduce sodium to control high blood pressure or protect kidneys
Tips for Healthier Recipes
Reduce Fat
Choose low-fat or non-fat milk, and low-fat yogurts and cheeses in place of whole milk or full-fat yogurts and cheeses. Or use less full-fat cheese in the recipe. Reduce the amount of butter, shortening, lard, or oil in recipes. Reduce fat by one-fourth to one-third in baked products such as quick bread, muffins and cookies. In recipes for muffins and snack cakes up to half of the fat can be replaced with prune puree or unsweetened apple sauce. Because these fat substitutes add natural sugar, reduce any added sugar by one-fourth for a healthier recipe.
Use lean sources of protein such as poultry, fish, beans and tofu. Reduce the amount of high-fat meat, such as bacon, used in a recipe. Grill, bake, broil, steam, air-fry, or poach foods instead of frying in added fat. Sauté or stir-fry vegetables with a small amount of oil, or use water, wine or broth instead of fat.
Increase Fiber
Choose whole grain bread instead of white bread. Cook and bake with whole grain flour. Substituting up to 50% of white flour for whole grain flour in baked goods recipes is often successful without noticeable changes to taste or texture. Use brown rice instead of white rice, or whole wheat pasta in place of white pasta in dishes and casseroles. Add fruits and/or vegetables to your favorite recipes.
Reduce Added Sugar
Cut back on sugar by one-quarter to one-third in baked goods and desserts, like quick bread, muffins, pie fillings, and fruit crisps. Try adding extra spices like cinnamon or cloves, and flavorings like vanilla or citrus zest to make items taste sweeter without added sugar or calories. Decrease or eliminate sugar when canning (using only a tested recipe) or freezing fruits. Buy unsweetened canned or frozen fruits. Read labels for added sugar in everything from spaghetti sauce to salad dressing.
Reduce Salt
Salt can be reduced in most recipes. Start with a gradual reduction, until you adjust to the less salty flavor. For example, if a recipe calls for 1 teaspoon salt, try ½ teaspoon. Enhance the flavor of reduced salt foods with a little acid (lemon juice or vinegar) or herbs. Try using salt-free onion powder or garlic powder to replace some of the salt. Additionally, look for hidden salt in foods like soups, broths, soy sauce, salsa, catsup, canned and frozen vegetables.
When Not to Mess with Perfection
You might have a few favorite recipes that are a family specialty, cultural tradition or celebratory, etc. If they are only eaten on special occasions, you might want to keep these recipes just the way they are, and practice moderation instead.
