Healthy substitutions and reduced amounts of some ingredients can turn high-fat, high-calorie recipes into nutritional powerhouses.

Americans eat too much fat, calories and sodium and not enough fiber and nutrient-packed fruit and vegetables. As a result, most of us are overweight and have excessive health risks that we could control by cutting our food portions and eating more foods that are good for us.

Though this sounds like a tall order, learning to prepare your favorite recipes in healthier ways can make a difference and is easy to do. It’s a simple matter of modification.

“Very few recipes need to be followed exactly, so changing them for the better is pretty straightforward,” says Sarah Krieger, R.D., a St. Petersburg, Fla.-based spokeswoman for the American Dietetic Association. “Making adjustments in the types and amounts of ingredients you use can produce a dish that’s just as good but fits better with healthy dietary guidelines.”

Ready, Set, Change
To modify a recipe, begin by reviewing it with an eye toward your dietary goal. For example, if you want to cut fat, identify those ingredients with high-fat contents, such as vegetable oil, ground beef, or mayonnaise.

Once you have identified an ingredient to modify, decide if you want to eliminate it, reduce the amount, or substitute something healthier.

“For best results, change one ingredient at a time; for example, use a quarter-pound of ground beef instead of a half-pound in a casserole,” says Krieger. “The next time you prepare the dish, change something else.”

Calories and Fat
Reducing the calories and fat in your recipes can improve your health and help you maintain a healthy weight—and you can accomplish both in one step.

“Because fat is the most concentrated source of calories, reducing the amount of fat in a recipe is the most effective way to cut calories,” says Krieger.

To do so:

• Substitute low-fat or nonfat ingredients for regular, such as nonfat cream cheese for regular.
• Cut back or even eliminate added fat in casseroles and stews.
• Use a nonstick pan or cooking spray instead of adding oil to a regular skillet.
• Reduce fat by one-quarter to one-third in baked products.
• Bake, broil, or grill meat, poultry, or fish instead of frying in fat.

Sodium
Too much sodium may increase blood pressure in salt-sensitive people and can increase water retention.

To decrease sodium:

• Omit or reduce salt. For example, if a recipe calls for 1 teaspoon, try 1/2.
• Use low-sodium ingredients, such as low-sodium soups, broths, soy sauce, canned vegetables, and tomato products.

Fiber
Most Americans eat a fraction of the recommended 35 gm of fiber each day.

To boost fiber:

• Add a tablespoon of flax meal or wheat germ to baked goods, pancakes, and waffles.
• Substitute chopped broccoli or other fresh vegetables for some of the meat in stews, casseroles, and soups.
• Add chopped fruit to muffins, pancakes, salads, and desserts.

Barbara Floria spoke with Sarah Krieger, R.D., a St. Petersburg, Fla.-based spokeswoman for the American Dietetic Association. For more information, visit www.eatright.org.

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