Healthy Cooking
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
Low Fat Cooking Techniques
• Marinade
• Spices and herbs
• Sauté your vegetables
• Vegetable sprays
• Healthy oils
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
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
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
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
6 TBSP sweet pickle juice
1 TBSP mustard
1 c low fat yogurt and ¼ c light mayonnaise
Tangy Potato Salad
Before
Calories
490
Fat
31
Cholesterol
110
After
Calories
165
Fat
4
Cholesterol
7
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
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
Test your nutrition knowledge
True or FalseBrown sugar is better than white sugar?
Test your nutrition knowledge
False
The brown sugar sold at grocery stores is
actually white granulated sugar with added
molasses
Test your nutrition knowledge
True or FalseArtificial sweeteners have been approved by
the FDA as safe?
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)
Test your nutrition knowledge
Can you bake with all sweeteners?
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
Test your nutrition knowledge
True or False:
Brown eggs are more nutritious than white
eggs
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".
Test your nutrition knowledge
True or False:
Frozen fruits and vegetables retain nutritional
value
Test your nutrition knowledge
True
Frozen fruits and vegetables keep their
nutritional value –eat away!