How to Make Small Bites Count

Are you attempting to eat a healthier diet but not exactly sure where to begin? Do you have favorite recipes your family doesn’t want to give up? Are your cooking skills limited? Then take heart. There are ways to eat healthy without having to become a chef or dumping your favorite recipes. All that is required is to start substituting.

Most recipes can be modified to make them healthier without substantially changing their flavor and texture. Simple adjustments are best because most folks find it too hard to give up their favorite dishes cold turkey.

For instance, almost any recipe can be modified for saturated fat. If the recipe calls for dairy, use the lowest fat dairy version of that ingredient. Skim milk may be used in practically everything that calls for milk. If a recipe calls for a cup of oil, use canola oil or olive oil if possible. Then lower the amount and see if you can get away with less oil altogether. Try applesauce in lieu of oil when baking. You can use 3/4 cup applesauce for 1 cup of oil with remarkable results. However, recipes can vary, so some experimenting is essential. If you prefer, begin by replacing only half of the oil in the recipe with the applesauce. Use 2% milk then wean gradually down to non-fat milk. You will still benefit and can steadily convert yourself and the family over time with each new version of the recipe.

Do you or your family love the flavor of breaded, fried meats? Try using crushed up cereal flakes, preferably with whole grains, to coat them and then bake instead of frying. Bypass gravies but put in spices to the crushed flakes for extra zing to the outside layer.

Marinades are great ways to add zest to lean cuts of meat. The saturated fat that characteristically gives meats, especially red meats, its flavor can easily be substituted with various tasty marinades. Jerk is an especially tasty marinade. Most marinades can be purchased pre-mixed at the grocery. Just be sure and scan the label for trans-fat and saturated fats. Olive oil marinades are the best.

Many people the idea of consuming more fish. They imagine most fish as foul smelling, white fillets with limited taste. However, most markets now have a fresh or frozen fish selection that has a great selection. For instance, tuna fillets are commonly thick, meaty and almost have a red meat flavor when marinated and grilled.

Switching ground round for hamburger immediately lessens the amount of saturated fat in the meat as well as the water content. Going a step further, ground elk, bison or even ostrich adds a great red meat flavor and texture without all the saturated fat of hamburger meat. Even ground turkey can be added to ground round for a low fat burger.

Sneak more fiber into your baking by adding ground flax seed and bran. This can improve muffins, breads, cakes and cookies while adding fiber and healthy forms of fat (omega 3 essential fatty acids). At snack time, eat nuts (a handful not a canful!) in lieu of pretzels, chips and salty foods. Use lightly roasted or raw nuts. Better yet, roast your own using a very light amount of healthy oils such as canola oil or olive oil.

These are just a few of the many ways you can slowly add healthy modifications into your diet. Consuming less saturated fat lowers inflammation in your body and translates to weight management, pain relief and healthy hearts. Even with small changes over time, you can reap the benefits!

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