SUGAR |
SALT |
SATURATED FAT |
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Greek Yogurt photo vy ProjectManhattan ( Own work ) [ CC BY-SA 3.0 ( http :// creativecommons . org / licenses / by-sa / 3.0 )], via Wikimedia Commons |
• Use less sugar than what the recipe calls for .
• Add dried fruit ( such as cranberries and cherries ) and nuts ( such as almonds and pistachios ) in place of chocolate chips or other candies .
• Use extracts like vanilla , almond , and peppermint , which are lower in calories and can add flavor in place of sugar ( or butter ).
• Look for whole-grain breads , rice , and pasta instead of refined white grains .
• Use spices and herbs such as cinnamon and sage in place of sugar .
• Instead of just white flour , try whole-wheat flour , or a mixture of whole-wheat and white flours .
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• Replace sugar-sweetened beverages with milk or water flavored with natural ingredients , like fruit or spearmint . |
• When shopping for items such as broth , gravy , and canned foods , choose low-sodium , reduced-sodium , or no-salt-added products .
• Use fresh or frozen vegetables instead of canned .
• Look for vegetables , meat , and fish without added sauces or seasonings .
• Serve fresh , cut-up fruits and vegetables instead of chips and pretzels .
• Make food homemade when able , so you can control the amount of salt added .
• Limit the salt shaker — this is a large contributor to sodium intake .
• Use herbs and spices in recipes to spare the salt .
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• Choose baking , grilling , or steaming as your cooking method instead of frying .
• Use healthy oils such as olive or coconut in place of butter for a healthier fat source .
• Use equal parts of applesauce ( no sugar added ) instead of butter in baking .
• Use Greek yogurt to replace or decrease the amount of oil , butter , mayonnaise , sour cream , heavy cream , and buttermilk .
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enhance magazine | JANUARY 2017 3 |