Old Favorites, New Old Favorites, New Healthful Ways!Healthful Ways!

Judith Dunaway, MPH, RDJudith Dunaway, MPH, RD

Monday, May 11Monday, May 11thth, 2009, 2009

Lifestyle ChoicesLifestyle Choices Times changeTimes change Update our wardrobeUpdate our wardrobe Redecorate our homesRedecorate our homes Same old recipes, high in fat, Same old recipes, high in fat,

sugar and salt.sugar and salt. Why do we change some things Why do we change some things

and not others?and not others?

ExerciseExercise

Close your eyesClose your eyes

Imagine that you are Imagine that you are visiting your visiting your grandmothergrandmother

What is she What is she cooking?cooking?

Flavors of your Flavors of your hometownhometown

Food has a very special place in our cultureFood has a very special place in our culture Family reunions, parties, etc. are full of Family reunions, parties, etc. are full of

delicious foodsdelicious foods Even the names changeEven the names change

A “little breakfast”A “little breakfast” A “little lunch”A “little lunch” A “little coffee”A “little coffee” A “little dinner”A “little dinner”

WhyWhy Modify? Modify?WhenWhen to Modify? to Modify?HowHow to Modify? to Modify?

WhatWhat to Modify? to Modify?

Getting startedGetting started

Recipe Modification- Recipe Modification- stirring the potstirring the pot

WhyWhy Modify? Modify? Link between what we eat and our Link between what we eat and our

health outcomes is important.health outcomes is important. Recipe modification allows us to eat Recipe modification allows us to eat

what we enjoy in new ways.what we enjoy in new ways. Helps us meet recommendations Helps us meet recommendations

suggested by the USDA and DHHS. suggested by the USDA and DHHS. Our families deserve longer healthier Our families deserve longer healthier

lives!lives! Pass on the healthy traditions…..Pass on the healthy traditions…..

Health BenefitsHealth Benefits

Eating healthy has many health benefitsEating healthy has many health benefits Lower blood pressureLower blood pressure Improved blood cholesterolImproved blood cholesterol Lower risk of cancerLower risk of cancer Lower risk of diabetesLower risk of diabetes Lower risk of obesityLower risk of obesity

WhenWhen to Modify? to Modify? How often do I eat the food?How often do I eat the food? How much of the food do I eat when I eat it? How much of the food do I eat when I eat it? Not all recipes provide the same result Not all recipes provide the same result

(quality & taste) when modified.(quality & taste) when modified. Knowing what the purpose and function of Knowing what the purpose and function of

the ingredients is important.the ingredients is important. Decision: should I eat less of it or modify it Decision: should I eat less of it or modify it

because I eat it frequently.because I eat it frequently.

HowHow do you Modify a do you Modify a Recipe?Recipe?1.1. Determine dietary goalsDetermine dietary goals

2.2. EliminateEliminate* Eliminate adding fat to brown meat. Use nonstick pan or * Eliminate adding fat to brown meat. Use nonstick pan or

cooking spray.cooking spray.

3.3. Reduce Reduce * Instead of 1 cup of oil, try 2/3 cup of oil. This may not work * Instead of 1 cup of oil, try 2/3 cup of oil. This may not work

well for cakes.well for cakes.

4.4. SubstituteSubstitute* Substitute low-fat milk instead of whole milk.* Substitute low-fat milk instead of whole milk.

5.5. Change method of preparationChange method of preparation

6.6. Change portion sizeChange portion size

WhatWhat to Modify? to Modify? Common elements that need Common elements that need

modification:modification: FatFat CaloriesCalories CholesterolCholesterol SugarSugar SodiumSodium FiberFiber

Keep function of the ingredient in mind.Keep function of the ingredient in mind.

Ingredient FunctionsIngredient Functions FatFat

Promotes flavor, richness, flakiness, lightness.Promotes flavor, richness, flakiness, lightness. EggsEggs

Provide structure and tenderness; thickener, Provide structure and tenderness; thickener, emulsifier, and leavening agent.emulsifier, and leavening agent.

SugarSugar Provides flavor & volume. Improves texture, Provides flavor & volume. Improves texture,

browning & tenderness. Preservative.browning & tenderness. Preservative. SodiumSodium

Provides flavor; preservative in cured meats. Provides flavor; preservative in cured meats. Controls action of yeast.Controls action of yeast.

Reducing FatReducing Fat Use reduce fat (2%) or low fat (1%) or fat-free Use reduce fat (2%) or low fat (1%) or fat-free

milk instead of whole milk.milk instead of whole milk. Choose lean meats, remove skin from poultry, Choose lean meats, remove skin from poultry,

trim off fat.trim off fat. Substitute two egg whites for each whole egg in Substitute two egg whites for each whole egg in

most recipes.most recipes. Use herb, spices, and/or lemon rather than Use herb, spices, and/or lemon rather than

butter on veggies.butter on veggies. Bake, broil or roast meat rather than frying.Bake, broil or roast meat rather than frying.

Fat- Calories, Total Fat & Fat- Calories, Total Fat & Sat FatSat Fat

1 tbsp1 tbsp CaloriesCalories Total FatTotal Fat Saturated Saturated FatFat

Vegetable oilVegetable oil 125125 1414 1.81.8

Vegetable shorteningVegetable shortening 115115 1313 3.33.3

ButterButter 100100 1111 7.17.1

MargarineMargarine 100100 1111 2.22.2

Reduce-cal MargarineReduce-cal Margarine 5050 55 1.11.1

MayonnaiseMayonnaise 100100 1111 1.71.7

Red-Cal MayoRed-Cal Mayo 3535 33 0.50.5

1 cup 1 cup CaloriesCalories Total FatTotal Fat Saturated Saturated FatFat

Whole milkWhole milk 150150 88 5.15.1

Low-fat milkLow-fat milk 120120 55 2.92.9

Skim milkSkim milk 8585 trtr 0.30.3

Evaporated skim milkEvaporated skim milk 200200 11 0.30.3

Sour creamSour cream 495495 4848 3030

Plain lowfat yogurtPlain lowfat yogurt 145145 44 2.32.3

Nonfat yogurtNonfat yogurt 125125 trtr 0.10.1

Reducing SugarReducing Sugar

Reduce by ¼ or 1/3 in baked goods Reduce by ¼ or 1/3 in baked goods and desserts.and desserts.

Do not decrease the small amount Do not decrease the small amount of sugar in plain yeast breads of sugar in plain yeast breads because it provides food for yeast because it provides food for yeast and promotes rising.and promotes rising.

Buy unsweetened frozen fruit or fruit Buy unsweetened frozen fruit or fruit canned in its own juice or water.canned in its own juice or water.

Use cinnamon or vanilla (or increase Use cinnamon or vanilla (or increase amount) to increase sweetness.amount) to increase sweetness.

Reducing SodiumReducing Sodium Salt can be eliminated, reduced or substituted in most recipes.Salt can be eliminated, reduced or substituted in most recipes. Choose low-sodium version of products you like. Choose low-sodium version of products you like. Use herbs and spices, and/or garlic or onion powder.Use herbs and spices, and/or garlic or onion powder. Reduce processed meats.Reduce processed meats.

SaltSalt 2130 mg2130 mg

Garlic SaltGarlic Salt 1900 mg1900 mg

Onion SaltOnion Salt 1700 mg1700 mg

Baking SodaBaking Soda 1260 mg1260 mg

Baking PowderBaking Powder 490 mg490 mg

MSGMSG 490 mg490 mg

Soy SauceSoy Sauce 340 mg340 mg

Garlic PowderGarlic Powder 1 mg1 mg

Onion PowderOnion Powder 1 mg1 mg

Increasing FiberIncreasing Fiber

Whole grain instead of refined productsWhole grain instead of refined products Substitute whole wheat flour- use 7/8 cups for Substitute whole wheat flour- use 7/8 cups for

every 1 cup of while flour.every 1 cup of while flour. Add extra fruits and vegetables to recipes.Add extra fruits and vegetables to recipes. Substitute beans (kidney, pinto or black) for up Substitute beans (kidney, pinto or black) for up

to one-half of the meat in entrees.to one-half of the meat in entrees. Top cereals with fresh or frozen fruits.Top cereals with fresh or frozen fruits.

What’s Next?What’s Next?

WhyWhy Modify? Modify? WhenWhen to Modify? to Modify? HowHow to Modify? to Modify? WhatWhat to Modify? to Modify? Getting startedGetting started

Dinner is 10 minutes Dinner is 10 minutes awayaway

What is the first thing you think of?What is the first thing you think of? What will take the longest?What will take the longest? Where do you start?Where do you start? Veggies get forgotten…..not priorityVeggies get forgotten…..not priority

What’s in your What’s in your refrigerator?refrigerator?

Bottom drawer….fruit and veggie drawerBottom drawer….fruit and veggie drawer List items in thereList items in there What meals can you prepare out of those What meals can you prepare out of those

ingredients?ingredients? When you are going to prepare lunch or When you are going to prepare lunch or

dinner, do you think of these ingredients?dinner, do you think of these ingredients?

How would you modify?How would you modify?

Enchiladas & ChilaquilesEnchiladas & Chilaquiles TamalesTamales Pozoley MenudoPozoley Menudo TostadasTostadas Burritos & TacosBurritos & Tacos Carne con chileCarne con chile Huevos RancherosHuevos Rancheros Taquitos dorados/ FlautasTaquitos dorados/ Flautas ChicharronesChicharrones MoleMole SopesSopes

How would you modify?How would you modify?

Enchiladas & Chilaquiles- Enchiladas & Chilaquiles- Less cheese, bakeLess cheese, bake Tamales- Tamales- Make your own doughMake your own dough Pozole or Menudo- Pozole or Menudo- Use chicken and more veggiesUse chicken and more veggies Tostadas- Tostadas- Make your own tostadas and more veggiesMake your own tostadas and more veggies Tacos & Burritos- Tacos & Burritos- More veggies! Reduce or eliminate sour cream More veggies! Reduce or eliminate sour cream

and guacamoleand guacamole Carne con chile- Carne con chile- Eliminate oil to brown meatEliminate oil to brown meat Huevos Rancheros- Huevos Rancheros- Don’t fry tortilla, toast itDon’t fry tortilla, toast it Taquitos Dorados/ Flautas- Taquitos Dorados/ Flautas- Bake and more veggiesBake and more veggies Chicharrones- Chicharrones- More salsa and beans, and less chicharrones!More salsa and beans, and less chicharrones! Mole- Mole- Don’t fry all ingredientsDon’t fry all ingredients Sopes- Sopes- Warm sope, don’t fry, and more veggiesWarm sope, don’t fry, and more veggies

Forgotten DishesForgotten Dishes

LentilsLentils

CactusCactus

BeansBeans

QuelitesQuelites

Forgotten DishesForgotten Dishes

ChilesChiles

Rice & BeansRice & Beans

SpinachSpinach

SoupsSoups

Chile con CarneChile con Carne IngredientsIngredients 1 pound ground beef 1 pound ground beef Salt, to taste Salt, to taste Pepper, to taste Pepper, to taste 1 teaspoon garlic powder 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon cumin 1 bay leaf 1 bay leaf 1 cup water 1 cup water 1/8 cup chile powder 1/8 cup chile powder

Chile con CarneChile con Carne IngredientsIngredients 1 pound ground beef – 1 pound ground beef – ground turkey/ chickenground turkey/ chicken Salt, to taste Salt, to taste Pepper, to taste Pepper, to taste 1 teaspoon garlic powder 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon cumin 1 bay leaf 1 bay leaf 1 cup water 1 cup water 1/8 cup chile powder 1/8 cup chile powder

EnchiladasEnchiladas

Remove the seeds from the chiles and place in Remove the seeds from the chiles and place in hot water for 15 minutes; hot water for 15 minutes;

Blend with the onion, garlic and salt; sautée in Blend with the onion, garlic and salt; sautée in two teaspoon of oiltwo teaspoon of oil

Remove from the fireRemove from the fire Place the tortillas in the sauce Place the tortillas in the sauce Fry one at a time in a frying pan with hot oil. Fry one at a time in a frying pan with hot oil. Fill them with cheese then add lettuce and Fill them with cheese then add lettuce and

onion on toponion on top

Remove the seeds from the chiles and place in Remove the seeds from the chiles and place in hot water for 15 minutes; hot water for 15 minutes;

Blend with the onion, garlic and salt; Blend with the onion, garlic and salt; sautée in sautée in two teaspoon of oiltwo teaspoon of oil

Remove from the fireRemove from the fire Place the tortillas in the sauce Place the tortillas in the sauce FryFry one at a time in a frying pan with hot oil. one at a time in a frying pan with hot oil. Fill them with cheese then add lettuce and Fill them with cheese then add lettuce and

onion on toponion on top

EnchiladasEnchiladas

BetterBetter

Remove the seeds from the chiles and Remove the seeds from the chiles and place in hot water for 15 minutes; place in hot water for 15 minutes;

Blend with the onion, garlic and salt; Blend with the onion, garlic and salt; sautéesautée in in ½ teaspoon of oil½ teaspoon of oil

Remove from the fireRemove from the fire Place the tortillas in the sauce Place the tortillas in the sauce Fill them with cheese then add lettuce Fill them with cheese then add lettuce

and onion on topand onion on top

Ingredients & Cooking Ingredients & Cooking MethodsMethods Ingredients can be modified: eliminated, Ingredients can be modified: eliminated,

substituted or reduced.substituted or reduced. Cooking methods also affect the final product.Cooking methods also affect the final product. Do you usually fry your enchiladas? Do you usually fry your enchiladas? What kind of meal mixture and filling do you use What kind of meal mixture and filling do you use

for your tamales?for your tamales? Have you considered using your crock pot for the Have you considered using your crock pot for the

carne con chile?carne con chile? Baking, broiling, and grilling are excellent ways of Baking, broiling, and grilling are excellent ways of

cooking some favorite dishes.cooking some favorite dishes.

You can Modify your You can Modify your Families’ Recipes!Families’ Recipes! If you prepare meals in your home, you can modify If you prepare meals in your home, you can modify

any recipe your family loves.any recipe your family loves. Think of what your family eats more frequently, how Think of what your family eats more frequently, how

much of it your family eats, and what recipe you will much of it your family eats, and what recipe you will try to modify first.try to modify first.

Do not be intimidated by trying something new.Do not be intimidated by trying something new. Many recipes were developed by working with new Many recipes were developed by working with new

ingredients or making meals in new ways.ingredients or making meals in new ways. You have your family’s interest at hand!You have your family’s interest at hand! Good Luck!Good Luck!

SayingsSayings "Woman who cooks, marries apace " "Woman who cooks, marries apace " ““To eating and to the bed, one call" To eating and to the bed, one call" " For lack of bread, tortillas " " For lack of bread, tortillas " " To the best cook, an entire tomato" " To the best cook, an entire tomato" ““To the best cook, he gets a whole tomato”To the best cook, he gets a whole tomato” ““Clear debt and dark chocolate”Clear debt and dark chocolate” ““From plate to mouth, the soup falls”From plate to mouth, the soup falls” ““To eat and to mass, one call only” To eat and to mass, one call only” ““Sorrow with bread is less“Sorrow with bread is less“ ““Belly filled, satisfied heart“ Belly filled, satisfied heart“ ““Fewer donkeys, more corn stalks“Fewer donkeys, more corn stalks“ ““When I eat, I do not know“When I eat, I do not know“ ““First my teeth, then my relatives“First my teeth, then my relatives“ ““The men by the stomach are conquered“The men by the stomach are conquered“

Questions?Questions?

Thank you!Thank you!