Make Your Favorite Foods HEALTHIER and EASIER!

Do you have a favorite food that is just really NOT good for you?  Do you still want to eat it even though you know you will regret it? Well, Runners World Magazine just released this article that gives you OPTIONS on how to make some 'bad for you' foods into 'good or better for you' foods!

Thank you, RUNNERS WORLD MAGAZINE!

How to Make Your Favorite Meals Healthier

With these smart substitutes, your favorite foods can be healthy.

By

Pamela Nisevich Bede, M.S., R.D.

Did you know that you can save nearly 300 calories simply by replacing one cup of sour cream in a recipe with one cup of plain, low-fat yogurt? Or that you can save nearly 200 calories per serving by baking or grilling meat rather than frying it? There are lots of ways you can tweak your favorite recipes to make them lower in cholesterol, fat, sugar, and calories. Over time, these changes can make a real difference in your health—and your waistline.

The following tips will let you slash calories and fat while still enjoying your favorite foods. In fact, you probably won’t notice a difference with many of these simple substitutions. 

DON’T DEEP FRY IT!

Here are some healthier alternatives

BAKE IT

Good for: Meat

Why: Requires no oil, butter, or added fat

How to: Use a covered container in the oven. If the cut of meat that you’re using is very lean, try adding a fat-free liquid, such as vegetable or chicken broth to help keep it moist.

POACH IT

Good for: Fish, chicken, and eggs

Why: No frying, or added high-calorie cooking additives required

How to: Cook the food in a small amount of simmering water or broth. Be careful not to leave foods in simmering liquids too long. Overcooking will dry them out.

STEAM IT

Good for: Vegetables and fish

Why: Helps maintain their vitamins and minerals

How to: Arrange foods in a steamer. Add a small amount of water. You can also steam foods in the microwave in a covered dish.

SAUTÉ OR STIR FRY

Good for: Meats and vegetables

Why: Cuts or eliminates the amount of oil and butter used.

How to: Avoid butter, shortening, or grease. Depending on the amount of meat and vegetables, add one to two tablespoons of oil to lightly coat the pan and add more if the food begins to stick. Or use a nonstick skillet and eliminate the need for a lot of fat. Cook for a short time at high heat.

GRILL IT OR BROIL IT

Good for: Meats, poultry, fish, and vegetables

Why: Reduces or eliminates the need for butter and oil

How to: Coat the broiler or grill with vegetable oil (use tongs and a paper towel) to prevent sticking. You can keep the skin on the meat while cooking to keep it moist, but remove the fat before serving.

ROAST IT

Good for: Meats and vegetables

Why: Reduces need for butter and oil

How to:  Preheat oven to 350º to 400ºF. Keep meat moist by occasionally basting with wine, fruit juice, stock, or fat-free chicken or beef broth.