Healthy Cooking

1. Healthy Cooking

2. Did You Know? Most Americans eat a diet of 37% of calories from fat. About 15-17% of that is saturated fat Current Recommendation: No more than 30% of calories should come from fat, and no more than 10% should come from saturated fat

3. Low Fat Cooking Techniques • Marinade • Spices and herbs • Sauté your vegetables • Vegetable sprays • Healthy oils

4. Substitutions Eggs: Use 2 egg whites for one whole egg Milk: Use fat free or 1% Sour Cream/Cream Cheese: Use low fat or fat free Flour: Use whole wheat flour or ½ white and ½ wheat instead of white

5. Substitutions Shortening/Butter/Oil: Use applesauce, pureed prunes or pureed beans, fat free yogurt or sour cream Cream: Use evaporated skim milk One ounce square of chocolate: Use 3 TBSP cocoa and 1 TBSP oil

6. Tangy Potato Salad 6 medium potatoes 2 hard boiled eggs ½ c finely chopped sweet pickles ¼ c chopped onion ¼ tsp salt 1/8 tsp pepper Dressing 1 c mayonnaise 6 TBSP sweet pickle juice 1 TBSP mustard

7. Tangy Potato Salad 6 medium potatoes 2 hard boiled eggs 3 boiled egg whites ½ c finely chopped sweet pickles ¼ c chopped onion ¼ tsp salt 1/8 tsp pepper Dressing 1 c mayonnaise 1 c low fat yogurt and ¼ c light mayonnaise 6 TBSP sweet pickle juice 1 TBSP mustard

8. Tangy Potato Salad Before Calories 490 Fat 31 Cholesterol 110 After Calories 165 Fat 4 Cholesterol 7

9. Chocolate Chip Cookies 1 c shortening 1 c butter 1 c sugar 2 c brown sugar 1 tsp baking soda 4 eggs 2 tsp vanilla 5 c flour 2-12-ounce pkgs chocolate chips

10. Chocolate Chip Cookies 1 c shortening ½ c sour cream 1 c butter 5 TBSP butter 1 c sugar ½ c sugar 2 c brown sugar 1 c brown sugar 1 tsp baking soda 4 eggs 3 eggs 2 tsp vanilla 5 c flour 3 c flour and 2 c ground oatmeal 2-12-ounce pkgs chocolate chips 1 c chocolate chips

11. Test your nutrition knowledge True or False- Brown sugar is better than white sugar?

12. Test your nutrition knowledge False The brown sugar sold at grocery stores is actually white granulated sugar with added molasses

13. Test your nutrition knowledge True or False- Artificial sweeteners have been approved by the FDA as safe?

14. Test your nutrition knowledge • True The FDA has approved five artificial sweeteners: Acesulfame potassium (Sunett) Aspartame (NutraSweet or Equal) Sucralose (Splenda) D-Tagatose (Sugaree) Saccharin (Sweet 'N Low)

15. Test your nutrition knowledge Can you bake with all sweeteners?

16. Test your nutrition knowledge No, sweeteners lose their flavor in the heat. Splenda is the exception. TIP- Don’t buy sodas with sweeteners that sit outside of a store in the heat

17. Test your nutrition knowledge True or False: Brown eggs are more nutritious than white eggs

18. Test your nutrition knowledge False: • According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".

19. Test your nutrition knowledge True or False: Frozen fruits and vegetables retain nutritional value

20. Test your nutrition knowledge True Frozen fruits and vegetables keep their nutritional value –eat away!