recipe modification reducing salt, sugar and fat in recipes!
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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
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