Holiday LitesHoliday LitesKathy G. Wise, RDN, LD, LWC, CWPKathy G. Wise, RDN, LD, LWC, CWP

Holiday ChallengesHoliday Challenges• Holidays can be challenging • Objective:

– Enjoy the holidays without sacrificing health goals

Taste and HealthTaste and Health• Does eating healthy mean

sacrificing taste?

Holiday SuccessHoliday Success• The goal is to satisfy the taste

buds while reducing your risk for:– Heart Disease– Stroke– Elevated Blood Pressure– Elevated Blood Glucose Levels– Obesity and others

Taste GooTaste Goodd• Healthy Eating is all about

blending good nutrition with taste

Finding the Right Finding the Right CombinationCombination

• Find the right combination– Involve all the senses for the full

experience– adjust recipes yet still capture the

flavor

Love it or Leave itLove it or Leave it

• Taste involves many senses:– Sight– Smell– Texture/Mouth Feel– Flavor

Family FavoritesFamily Favorites• Most families tend to prepare the

same 12 recipes 80 percent of the time

• Making healthier versions of your favorites is the key to eating healthy

First ImpressionsFirst Impressions• Presentation

Color is KingColor is King• Use a colorful mixture of vibrant

greens, reds and orange• The richer the color, the higher

the nutrient content

Texture adds to TasteTexture adds to Taste

• Select crisp fresh vegetables – Crunch– Fiber– Low in fat – Flavor !!!!

Fresh for FlavorFresh for Flavor

• Choose the freshest possible foods for the best taste and flavor

• In some vegetables, flavors intensify as the plant matures

• Baby artichokes, turnips, squashes, and carrots are more flavorful and less bitter

• Younger vegetables are more tender and cook faster– Set a timer, don’t overcook

Favorite RecipesFavorite Recipes• Special recipes and dessert items

may be part of your heritage or a family tradition.

• How can you have the foods you love and not gain weight or sacrifice your health?

Simple SubstitutionsSimple Substitutions

• Foods don’t have to be high in fat, sugar or calories if you follow a few simple rules.

Revising a RecipeRevising a Recipe• Start by changing one ingredient or

reducing the amount by 1/3rd

• Cooking time will vary with reduction of fat

• Cooking temperature may change• Moisture may need to be increased

by adding fruit or liquid

Tips for RevisionsTips for Revisions• Fruit puree

Substitute an equal amount of fruit puree, such as applesauce, for oil in cake, brownies, bread, or muffin mixes. – The fruit adds flavor, moisture, and tenderness to baked

goods when the oil is omitted.

• Egg whites or egg substitutesReplace some of the whole eggs in a recipe with egg whites or a commercial egg substitute. – One egg is equal to two egg whites or ¼ cup of egg

substitute.

Tips for RevisionsTips for Revisions• Cocoa powder

Use 2 tablespoons (Tbsp) of cocoa powder plus 1 Tbsp regular or diet margarine in place of every 1 ounce of unsweetened baking chocolate.

• Fat-free milk, yogurt, sour cream, or cream cheeseUse these in place of the whole-fat products. A dollop of vanilla fat-free Greek yogurt makes a nice substitute for whipped cream on some desserts.

Tips for RevisionsTips for Revisions

Lite or diet margarines• Be careful using lite or diet margarines to replace

regular margarine or butter.• Higher water content and can change the texture

of your baked goods. • Experiment • May need to reduce some of the liquid in your

recipe when you use lite or diet margarine.

Instead of… Use… And SAVE on Calories and Fat Calories

Saved Fat

Saved (g)Serving Size

Whole milk Skim milk 60 8 1 C (8 fl oz)Whole milk 1% milk 45 5.5 1 C (8 fl oz)Sweetened condensed milk

Fat free sweetened condensed skim milk

200 27 14-fl-oz can

Sweetened condensed milk

Evaporated skim milk in the same amount plus ¾ C of sugar substitute

782 27 1 cup (8 fl oz)

Evaporated milk Evaporated skim milk

191 24 12-fl-oz can

Heavy cream Evaporated skim milk

600 80 1 C (8 fl oz)

Whipped topping (regular)

Whipped topping (fat free)

10 1.5 2 Tbsp

Instead of… Use… And SAVE on Calories and Fat

Calories Saved

Fat Saved

(g)

Per Serving

Size

Butter or margarine Lite butter or margarine

50 5 1 Tbsp

Butter or margarine Fat-free butter spread

95 10 1 Tbsp

Shortening or lard Soft-tub lite margarine

70 9 1 Tbsp

Mayonnaise (regular) Lite mayonnaise 90 11 1 Tbsp

Mayonnaise (regular) Fat-free mayonnaise 50 6 1 Tbsp

Sour cream (regular) Fat-free sour cream 35 6 2 Tbsp

Sour cream (regular) Lite sour cream or lite nonfat yogurt

20 3 2 Tbsp

Instead of… Use… And SAVE on Calories and Fat

Calories Saved

Fat Saved (g)

Serving Size

Cream cheese (regular)

Fat-free cream cheese

70 10 1 oz

Cream cheese (regular)

Lite cream cheese 40 5.5 1 oz

Cheese, American (regular, single slice)

Cheese, American (fat-free, single slice)

40 5 1 slice

Cheese, American (regular, single slice)

Cheese, American (2% milk, single slice)

20 2.5 1 slice

1 egg 2 egg whites 42 6 -

1 egg ¼ cup egg substitute

50 6 -

Instead of… Use… And SAVE on Calories and Fat

Calories Saved

Fat Saved (g)

Serving Size

Ground beef (regular) Ground turkey (93% lean) 180 22 4 oz

Ground beef (regular) Ground beef (80% lean, 20% fat)

70 9 4 oz

Ground beef (regular) Ground beef (92% lean, 8% fat)

180 22 4 oz

Hot dog (regular) Hot dog (fat free) 140 16 1 link

Hot dog (regular) Hot dog (turkey) 80 8 1 link

Sausage (regular pork) Sausage (turkey) 130 17 3.5 oz

Bacon Bacon (turkey) 250 20.5 3 oz

Instead of… Use… And SAVE on Calories and Fat

Calories Saved

Fat Saved (g)

Serving Size

Sugar (2 C) 1 C sugar and 24 packets of Equal® or Sweet’N Low® OR1 C sugar and 1 C Splenda®

770 - 2 C

Oil in baked goods

Unsweetened applesauce 750 160 ½ C

Oil in baked goods

Baby pureed prunes 110 13.5 1 Tbsp

Sugar Substitutes for Sugar Substitutes for BakingBaking

• Substitutes for sugar– Molasses– Agave– Maple syrup– Fruit like bananas, applesauce or

dates– Stevia– Monk Fruit

Monk FruitMonk Fruit• Monk fruit extract is gaining popularity as a zero-calorie

sweetener. • Sold on its own as a sugar replacement under the name

Nectresse.• The name comes from the fact that monks initially

harvested it 800 years ago.• Monk fruit Contains a unique type of antioxidant called

mogroside that provides a level of sweetness– 200 to 500 times greater than table sugar. – Researchers are looking into high doses of mogrosides in the

treatment of cancer and diabetes.

SteviaStevia• Zero-calorie sweetener derived from the leaves

of its namesake plant, stevia • May have a beneficial effect on blood sugar.• Very popular due to the fact that it is considered

all-natural and is calorie-free• The Food and Drug Administration didn’t approve

stevia to be used as a sweetener until 2008. • Overseas, the European Union banned the use of

stevia as a sweetener until the end of 2011 due to concerns about it being pro-carcinogenic.

• Stevia is 300 times sweeter than sugar

AgaveAgave• Most agave sweeteners are produced from the

blue agave plant• Agave has about 60 calories per tablespoon,

compared to 40 calories for the same amount of table sugar.

• Has a low glycemic index because it is 90 percent fructose

• About 1 1/2 times sweeter than sugar, you can use less of it– you can achieve the same sweetness for about the same

number of calories.

Maple SyrupMaple Syrup• Real Maple syrup (not pancake syrup)

gives your baked goods a wonderful maple syrup flavoring.

• Calories very similar to sugar• The cons though are that maple syrup is

pretty costly. • If you're looking to save cash you can

always cut your maple syrup with agave.

Fruit-based Fruit-based Sugar SubstitutesSugar Substitutes

• Applesauce – Gives baked goods overall moisture and

it does not have a distinct flavoring to it.• Bananas and dates

– give your baked goods an overall constituency and they also lock in moisture.

– The cons - they do have distinct flavorings,

Original Original Sweet Potato RecipeSweet Potato Recipe

• 1 – 40 oz can sweet potatoes (drain off half the juice)

• ¼ cup butter• 2 eggs• 1 t. vanilla• 1 t. cinnamon• ½ cup brown sugar • Topping:

– ½ stick of butter– ¾ cup brown sugar– 2 T. flour– 1 cup chopped walnuts or pecans–  

• Bake at 350 for 30-45 minutes ( I usually go 40 minutes)

Revised Revised Sweet Potato RecipSweet Potato Recipee

• Fresh sweet potatoes• Switched butter for light margarine• Egg substitute instead of eggs• Added skim milk for additional moistureTopping changes• Substituted light margarine for butter and

reduced fat by ½• Reduced walnuts by ½

Original Original Brownie RecipeBrownie Recipe

½ cup butter 1 cup white sugar 2 eggs• 1 tsp. vanilla extract• 1/3 cup unsweetened cocoa powder• ½ cup all-purpose flour• ¼ tsp. salt• ¼ tsp. baking powderFrosting• 3 Tbsp. butter softened• 3 Tbsp. unsweetened cocoa powder• 1 Tbsp. honey• 1 tsp. vanilla extract• 1 cup confectioners’ sugar

RevisedRevisedBrownie RecipeBrownie Recipe

• Substituted margarine for butter• Used egg substitute instead of

eggs• Omitted frosting

Healthy Holiday SnacksHealthy Holiday Snacks• Fruit Kabobs - These are colorful and great tasting. Try

using pineapple, grapes, strawberries and melon for a healthy treat.

• Low Fat Fruit Dip – Try mixing some low fat yogurt with some light or fat free whipped topping for a light fruit dip.

• Vegetable plates - These are always a hit so get creative and crinkle cut carrots and make radish roses. The key to a great vegetable plate is to have plenty of fresh, crisp vegetables with lots of different colors.

• Low Fat Vegetable Dip - For dip you can buy or make a low fat version by using reduced fat or fat free sour cream in place of the regular high fat version.

Holiday Party IdeasHoliday Party Ideas• Marinated Chicken or Beef Kabobs - These are easy and

delicious, just cut boneless chicken breasts or lean round steak into strips. Weave on a skew, marinate in your favorite marinade and bake until done. You can serve these hot or cold.

• Shrimp Cocktail - Shrimp is always a favorite and did you know it contains almost no fat and a great source of protein. True they are high in cholesterol, but because they are so low in total fat and saturated fat, they are a good choice.

• Mini Meatballs - Start off with white meat ground turkey or at least 90% lean ground meat. Add your favorite seasonings and flavored bread crumbs. Bake them in the oven instead of frying. Then pop them in your favorite spaghetti sauce and let them simmer for a couple hours.

•

• Finger Sandwiches - Start off with whole wheat, rye or pumpernickel bread. Then make up a spread using tuna packed in water (drained) and add reduced fat or fat free mayonnaise. Toss with diced apples, grapes, celery and a few chopped walnuts for a healthy version of an old favorite.

Low fat CookingLow fat Cooking• Low fat cooking techniques:

– Steaming– Poaching– Stir-frying– Broiling– Grilling– Baking and Roasting

Motivational ThoughtMotivational Thought• As you make your favorite recipes

into healthier versions, remember that it’s progress, not perfection that counts.

• Even making only one change to a recipe is a step in the right direction.

• And small steps add up!

Questions?