Recipe Modification Reducing salt, sugar and fat in recipes!

The Food Pyramid

Yellow stripe of the Food Pyramid  Reducing fat in recipes  Improve health-low sodium, low sugar  Reduce the amount of calories

Solid Fats How are oils different from solid fats? How are oils different from solid fats?  All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.

Ingredients Substitutions  Dairy Foods  Use low Fat or non-fat to reduce both fat and calories in Recipes

Examples of Dairy substitutions  1 cup Whole Milk1 cup skim Milk  160 calories90 calories

Dairy Foods  1 cup sour cream1 cup non- fat  sour cream  492 calories330 calories

Dairy foods  1 cup heavy cream1 cup evaporated milk   792 calories320 calories

Dairy Foods Modification  CheeseLowfat cheese  1 cup whole milk1 cup part- skim  458 calories200 calories  38 grams fat4 grams fat

Ways to reduce Fat  Substitute applesauce  Baby Food prunes

Preparation Method  Also the way a food is cooked can make a huge difference in the health benefit!

French Fries  Oven Fries  Calories80  Fat 13%  Sodium2 mg  McDonald French Fries  Calories360  Fat 25%  Sodium220

Cooking Methods  Less Healthy  Deep Fat frying  Cream sauces  Added Fat  Healthier Methods  Oven Frying  Poaching  Light use of sauces  Limited use of Fat  Grilling  Broiling

Reducing Salt  Use low sodium products  Soy sauce, soup base, deli meats etc.  Use herbs instead of salt in recipes to add flavor!

Reduce sugar in recipes  Cut the sugar amount by ½  Splenda can be used in a recipe

Improved Seven Layer Dip

Improved Brownies

Chocolate Raspberry Brownies  Make Over  1 T butter  2 oz. bittersweet chocolate  1/3 cup applesauce  ½ raspberry jam  ½ cup brown sugar  1 egg  1 egg white  1 tsp vanilla  3.4 cup flour  ½ cup walnuts  Calories86  Fat3.3 grams  Sodium10 mg.  Traditional  ½ stick butter  5 oz. chocolate  ¼ cup sugar  1 egg  2/3 baking powder  2 T cocoa  5 oz. flour  1 t salt  ¼ cup whole milk oz. pecans, chopped  Calories124  Fat7.9 grams  Sodium138 mg

Cheesy Broccoli Potato Soup  Recipe Make over  4 T butter  1 c chopped onions  ½ c flour  4 cup low sodium chicken broth  16 oz broccoli  2 cups potatoes  1 ½ c shredded cheese  1 T worcheshire sauce  1 t salt  ½ pepper  Calories 150  Fat5.0 grams  Sodium402  Traditional Method  ¾ c butter  1 onion chopped  2/3 cup flour  4 cans chicken broth  2 cup milk  16 ox broccoli  2 cups potatoes  1 lb. processed cheese  1 T garlic  Calories300  Fat21.0 grams  Sodium821 mg.

Find a Recipe  Use one of the cookbooks  Find a recipe that has at least 5 ingredients  Make sure you know how many servings the recipe makes!

Complete a nutrition recipe analysis on your recipe  Open the Internet  Go to count.com/calories/recipe_analysis.p hp count.com/calories/recipe_analysis.p hphttp:// count.com/calories/recipe_analysis.p hp

Print  Print a copy of your original recipe along with the nutrition label  Print a copy of your modified recipe along with the nutrition label

Use Excel  Use a speadsheet to compare the calories, fat grams, simple sugar grams and sodium (mg.) in each recipe.

Examples of Student work