Healthy Recipes Swaps

Healthy Recipes Swaps

July 24, 2019 0 By William Morgan


(upbeat music)
– [Narrator] Follow these
healthy guidelines to update
your eating style and improve
your nutrition profile.
Cut down on saturated and trans fats
by choosing non-tropical vegetable
oils like monounsaturated
and polyunsaturated oils.
Buy lower sodium versions.
If you can’t find lower
sodium or no salt added,
rinse the contents in
a colander under water
to wash away some of the salt.
Choose canned fruits packed
in juice rather than syrup.
Use non-stick cooking spray
instead of greasing bakeware
with butter or shortening,
and use it in skillets
instead of butter for cooking.
Make your own salad
dressings by mixing healthier
kitchen oils, such as olive
oil, with vinegar and herbs.
The general rule for a homemade dressing
is one third acid,
vinegar or citrus juice,
to two thirds cup of oil.
Look for whole grains and lower sodium
when you buy things like bread,
pasta, crackers, and snacks.
Choose poultry and fish
and limit red meat.
Always look for leaner pieces
and trim away skin and
visible fat before cooking.
Finally, here are a few
examples of some simple swaps
that you can try.
Whole wheat flour for white flour.
For every cup of white
flour your recipe calls for,
substitute seven-eighths
cup of whole wheat.
Unsweetened apple sauce for oil or butter.
If your recipe calls for one cup of oil,
substitute a half cup of
unsweetened apple sauce
and a half cup of oil.
Vanilla for sugar.
Cutting sugar in half and
adding a teaspoon of vanilla
adds a lot of flavor with
significantly fewer calories.
Mash bananas for butter or oil.
One cup of mashed bananas in place
of one cup of butter or oil.