cook! the healthy weigh session 6
TRANSCRIPT
1. Everyone will be muted to keep down the background noise levels.
2. If you have a question/comment during the presentation, you can type it in the chat box.
3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.
4. We will be taking attendance. Please use your lawson # to identify yourself.
5. You will want pen/paper to take notes.
Welcome to the Healthy Weigh!
Moderator Presenter
Tammy Glotz, MS
Rachel Bulifant, RD
Moderator Presenter
Francine Kerber, RD Tammy Glotz, MS
Session Objectives
Participant will identify:
The four keys to making recipes healthier
Two specific ways to reduce fat, sodium, sugar or salt in cooking
Two ways to eliminate extra
calories in day
The Healthy Weigh!
Session 6
Retrofit Your Favorite Recipes
Don’t toss your family favorites
Revise recipes so you don’t lose taste, texture, or tradition
Keys to making recipes healthier:
Reduction
Elimination
Modification
Substitution
The Healthy Weigh!
Session 6
Reduction
Cut sugar by ¼ - ½
Cut oil or solid fat by a third
Cut salt by ½ in non-yeast baked goods
Keys to Healthy Recipes
The Healthy Weigh!
Session 6
Elimination
frosting on a cake
Salt in recipes using any canned or prepared goods
Butter on a grilled cheese
Keys to Healthy Recipes
The Healthy Weigh!
Session 6
Modification
Toast nuts for more intense flavor and use fewer
Use non-stick sprays
Oven bake instead of fry
Use healthiest oils possible
Keys to Healthy Recipes
The Healthy Weigh!
Session 6
Substitution
Fruit purees, applesauce, mashed bananas, buttermilk, or cottage cheese for oil
Grape Nuts cereal or dried fruit for nuts
Cocoa powder and vegetable oil for baking chocolate
Use whole wheat pasta in place of enriched
Use fat-free dairy products instead of whole fat dairy products
Keys to Healthy Recipes
The Healthy Weigh!
Session 6
Bake, broil, roast, grill,
pan-broil, stir fry, poach, stew, braise, or steam
Use non-stick pans
Cut fats from sauces, gravies, and meat
Cook vegetables without added fat
Cut fats in soups
Add healthy ingredients such as beans or lentils to recipes
Keys to Healthy Recipes
The Healthy Weigh!
Session 6
Use a dry spice rub before cooking
Reduce or omit oils in marinades
Enhance sweetness with:
Vanilla, almond, peppermint, lemon, or rum extract
Cinnamon, allspice, cardamom, ginger, coriander
Citrus zest
Spirits and liqueurs
Use Herbs and Spices to Enhance Flavors
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Little Extras Add Up!
Cut 100 calories per day, lose 10 pounds per year!
The Healthy Weigh!
Session 6
Those Melt-able Calories
Regular butter and margarine have 100 calories per Tablespoon
Jelly, honey or apple butter average 50 calories per Tablespoon
Remember: Fat Free isn’t Calorie Free
The Healthy Weigh!
Session 6
Mayonnaise and Salad Dressings
100 calories and 11 grams of fat per tablespoon
Use less or a reduced calorie version
Mix half-and-half with plain non fat yogurt
Eliminate entirely
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Liquids: Sneaky Calories
Soft drinks: 150 calories per 12 ounces; 250 in 20 ounces
Fruit punch drinks: 125 calories per 8 ounces
Juice “box:” 100 calories per 6-ounce box
Substitution options
Diet drinks (in moderation)
Best choice: Water (add lemon, lime or cucumber)
Use less sugar in tea/coffee and save a potential 773 calories over one year
The Healthy Weigh!
Session 6
Dairy: Lose the Fat Milk, Cheese, Cream cheese,
sour cream: Replace with no fat or reduced fat versions and / or use less and / or find an alternate replacement (ex: use nonfat plain Greek yogurt instead of sour cream)
Cream soups: Make with non-fat yogurt or pureed silken tofu or evaporated fat free milk
The Healthy Weigh!
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Enjoy only on special occasions
Don’t keep temptations in the house
Consume in moderation but don’t feel guilty when you do eat
Desserts and Fried Foods
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Session 6
Cooking Healthy and Still Gaining?
Remember – Calories Count!
Assess your sugar intake
Count the calories
Cut out “liquid calories” (sodas, juices)
Check your serving size
Increase your activity
Consider the nutritional value of foods
Try new foods
The Healthy Weigh!
Session 6
Reduce, Eliminate, Modify and Substitute
Prepare fewer calorie dense foods
Opt for high quality nutrient dense foods
Small changes can make a big difference!
Take Home Tips
The Healthy Weigh!
Session 6
Assignment : Practice making one of your recipes healthier
The Healthy Weigh!
Session 6
Adapted from “Lighten Up”
Federal Occupational Health
a program of the U.S. Public Health Service
Program Support Center
U.S. Department of Health and Human Services