Recipe ModificationRecipe Modification

Reducing salt, sugar and Reducing salt, sugar and fat in recipes!fat in recipes!

The Food PyramidThe Food Pyramid

Yellow stripe of the Food PyramidYellow stripe of the Food Pyramid

Reducing fat in recipesReducing fat in recipes Improve health-low sodium, low sugarImprove health-low sodium, low sugar Reduce the amount of caloriesReduce the amount of calories

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

Ingredients SubstitutionsIngredients Substitutions

Dairy FoodsDairy Foods Use low Fat or non-fat to reduce both Use low Fat or non-fat to reduce both

fat and calories in Recipes fat and calories in Recipes

Examples of Dairy substitutions Examples of Dairy substitutions

1 cup Whole Milk1 cup Whole Milk 1 cup skim 1 cup skim MilkMilk

160 calories160 calories 90 calories90 calories

Dairy FoodsDairy Foods

1 cup sour cream1 cup sour cream 1 cup non-1 cup non-fatfat

sour creamsour cream

492 calories492 calories 330 330 caloriescalories

Dairy foodsDairy foods

1 cup heavy cream1 cup heavy cream 1 cup 1 cup evaporated evaporated

milkmilk

792 calories792 calories 320 320 caloriescalories

Dairy Foods ModificationDairy Foods Modification

CheeseCheese Lowfat cheeseLowfat cheese 1 cup whole milk1 cup whole milk 1 cup part- 1 cup part-

skimskim 458 calories458 calories 200 calories200 calories 38 grams fat38 grams fat 4 grams fat4 grams fat

Ways to reduce FatWays to reduce Fat

Substitute Substitute applesauceapplesauce

Baby Food prunesBaby Food prunes

Preparation MethodPreparation Method

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

French FriesFrench Fries

Oven FriesOven Fries

CaloriesCalories 8080 Fat Fat 13%13% SodiumSodium 2 mg2 mg

McDonald French McDonald French FriesFries

CaloriesCalories 360360 Fat Fat 25%25% SodiumSodium 220220

Cooking MethodsCooking Methods

Less HealthyLess Healthy

Deep Fat fryingDeep Fat frying Cream saucesCream sauces Added FatAdded Fat

Healthier MethodsHealthier Methods

Oven FryingOven Frying PoachingPoaching Light use of saucesLight use of sauces Limited use of FatLimited use of Fat GrillingGrilling BroilingBroiling

Reducing SaltReducing Salt

Use low sodium productsUse low sodium products Soy sauce, soup base, deli meats etc.Soy sauce, soup base, deli meats etc. Use herbs instead of salt in recipes to Use herbs instead of salt in recipes to

add flavor!add flavor!

Reduce sugar in recipesReduce sugar in recipes

Cut the sugar amount by ½Cut the sugar amount by ½ Splenda can be used in a recipeSplenda can be used in a recipe

Improved Seven Layer DipImproved Seven Layer Dip

Improved BrowniesImproved Brownies

Chocolate Raspberry BrowniesChocolate Raspberry Brownies

Make OverMake Over

1 T butter1 T butter 2 oz. bittersweet chocolate2 oz. bittersweet chocolate 1/3 cup applesauce1/3 cup applesauce ½ raspberry jam½ raspberry jam ½ cup brown sugar½ cup brown sugar 1 egg1 egg 1 egg white1 egg white 1 tsp vanilla1 tsp vanilla 3.4 cup flour3.4 cup flour ½ cup walnuts½ cup walnuts

CaloriesCalories 8686 FatFat 3.3 grams3.3 grams SodiumSodium 10 mg.10 mg.

TraditionalTraditional

½ stick butter½ stick butter 5 oz. chocolate5 oz. chocolate ¼ cup sugar¼ cup sugar 1 egg1 egg 2/3 baking powder2/3 baking powder 2 T cocoa2 T cocoa 5 oz. flour5 oz. flour 1 t salt1 t salt ¼ cup whole milk oz. pecans, ¼ cup whole milk oz. pecans,

choppedchopped

CaloriesCalories 124124 FatFat 7.9 grams7.9 grams SodiumSodium 138 mg138 mg

Original Brownie Make Over Recipecalories 124 86Fat grams 7.9 3.3sodium mg 138 10

Brownie Modification

0

50

100

150

calories Fatgrams

sodiummg

Original Brownie

Make OverRecipe

Cheesy Broccoli Potato SoupCheesy Broccoli Potato Soup Recipe Make overRecipe Make over 4 T butter4 T butter 1 c chopped onions1 c chopped onions ½ c flour½ c flour 4 cup low sodium chicken broth4 cup low sodium chicken broth 16 oz broccoli16 oz broccoli 2 cups potatoes2 cups potatoes 1 ½ c shredded cheese1 ½ c shredded cheese 1 T worcheshire sauce1 T worcheshire sauce 1 t salt1 t salt ½ pepper½ pepper

Calories Calories 150150 FatFat 5.0 grams5.0 grams SodiumSodium 402402

Traditional MethodTraditional Method ¾ c butter¾ c butter 1 onion chopped1 onion chopped 2/3 cup flour2/3 cup flour 4 cans chicken broth4 cans chicken broth 2 cup milk2 cup milk 16 ox broccoli16 ox broccoli 2 cups potatoes2 cups potatoes 1 lb. processed cheese1 lb. processed cheese 1 T garlic1 T garlic

CaloriesCalories 300300 FatFat 21.0 grams21.0 grams SodiumSodium 821 mg.821 mg.

Find a RecipeFind a Recipe

Use one of the cookbooksUse one of the cookbooks Find a recipe that has at least 5 Find a recipe that has at least 5

ingredientsingredients Make sure you know how many Make sure you know how many

servings the recipe makes!servings the recipe makes!

Complete a nutrition recipe analysis Complete a nutrition recipe analysis on your recipeon your recipe

Open the InternetOpen the Internet Go to Go to

http://www.calorie-count.com/caloriehttp://www.calorie-count.com/calories/recipe_analysis.phps/recipe_analysis.php

PrintPrint

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

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

Use ExcelUse Excel

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

Examples of Student workExamples of Student work