1. Comfort Food Recipe Makeovers by Andrea Avery Sodexo Dietetic Intern B.S. Nutrition and Dietetics

2. Why Substitute Ingredients? Less calories, fat, and sodium without altering the taste and texture noticeably, if at all. Brainstorm Activity

3. Reducing Fat Fat has 9 Calories per gram Fat is linked to obesity, diabetes, cardiovascular disease, and other chronic conditions. A 2” square brownie has 10 grams of fat which is 16% of the daily value of a 2,000 Calorie diet! Image retrieved from www.seriouseats.com

4. Reducing Fat Use half of the original fat in a recipe and replace the other half. Unsweetened applesauce Mashed banana Prune Puree Fruit-based fat replacers Yogurt

5. Reducing Fat Ricotta and cottage cheese Ground flax seed Use fat-free milk for desserts instead of whole milk to save 66 Calories and 8 grams of fat per cup. Image retrieved from school.discoveryeducation.com

6. BUT…. NEVER substitute low-fat margarine spreads for butter or lard in a recipe. Image retrieved from www.ieanea.org

7. Reducing Sugar Reduce sugar by one-third to one-half and add spices. Cinnamon Nutmeg Vanilla extract Almond flavoring Maple syrup Honey Image retrieved from showupfitness.com

8. Reducing Salt Reduce salt by one-half in baked goods. Taste your food BEFORE adding the salt to determine if you actually need it. Use spices like… Oregano Crushed pepper Onion Powder Basil Image retrieved from en.wikipedia.org

9. Increasing Fiber Use whole grains Oat bran or wheat germ Legumes and beans Dried fruits

10. Additional Tips Eliminate toppings and condiments that aren’t necessary. Cut the amount of cheese used in half. Instead of frying try braising, broiling, grilling, poaching, sautéing, and steaming. Image retrieved from www.storeathome.biz

11. Additional Tips Basting without oil or drippings Wine Fruit Juice Vegetable Juice Fat-free vegetable broth YOU MAY HAVE TO MAKE A RECIPE A FEW TIMES BEFORE YOU GET THE RESULTS YOU WANT!

12. Benefits of Meatless Meals Less Calories and fat Increase vitamins, minerals, and fiber Save money People who eat only plant-based foods eat fewer calories, less fat, weigh less, and have a lower risk of heart disease.

13. Benefits of Meatless Meal A National Cancer Institute Study Sausage, lunch meats, and processed meats increase risk Poultry and fish are associated with a lower risk

14. Benefits of Meatless Meal and the Environment Going meatless once a week can also reduce your carbon footprint. Did you know…

15. Meatless Protein Sources Eggs, beans, peas, soy products, and unsalted nuts and seeds. Try beans and legumes in casseroles instead of meat! Refried beans are a good substitute for meat in burritos and tacos. Tofu is a great addition to stir-fry dishes.

16. There’s an APP for That! EatingWell Healthy In a Hurry offers 200 free fast and easy healthy recipes. Cooking Light Quick and Healthy Menu Maker allows users to design quick menus. If selection exceeds nutrition recommendations, the app alerts the user. Meal Makeovers features healthier versions of classic recipes. Images retrieved from http://www.boston.com/lifestyle/health/blog/nutrition

17. Questions?

18. References http://www.boston.com/lifestyle/health/blog/nutrition/2013/1 1/apps_that_help_you_get_dinner.html http://www.boston.com/lifestyle/health/blog/nutrition/2013/1 1/apps_that_help_you_get_dinner.html http://www.mayoclinic.com/health/healthy-recipes/NU00584 http://www.sustainabletable.org/794/should-you-eat-less-meat http://www.meatlessmonday.com/ http://nutritiondata.self.com/facts/fast-foods-generic/5854/2 http://foodreference.about.com/od/Ingredient_Substitutions/a/ Fat-Substitutes-For-Baking.htm http://foodreference.about.com/od/Ingredient_Substitutions/a/ Fat-Substitutes-For-Baking.htm http://www.momables.com/how-to-substitute-white-sugar-in- baking/ http://www.momables.com/how-to-substitute-white-sugar-in- baking/ http://www.ucsfhealth.org/education/increasing_fiber_intake/