Most foods are tasty, nutritious and health in their natural states. Our
tendency, however, is to not leave well enough alone. We take perfectly good food
and try to embellish its taste by cooking it with fat and adding other fatty goodies
like gravy, butter, sour cream and other toppings.
Today many health issues plague our society. Our diets play a very important role
on how healthy we stay. Cutting out the fatty extras may help you live a healthier
and longer life.
The following information was drawn from the Wisconsin Nutrition Education Program's
(WNEP) Curricula booklets: Eating for Pleasure and Health and How Food Affects You:
- Even small amounts of such extras as those listed below can add a lot of fat to
your foods: Margarine, mayonnaise, cream, Half & Half, salad dressing, lard,
tarter sauce, non-dairy creamer, cream cheese, vegetable oil, butter, sour cream,
and gravy.
- It's easy to cut the fat by half in many recipes without much change in taste.
Use less than the recipe calls for, or use "light" or reduced calorie
or low-fat products.
- For good taste with less fat, season food with onion, garlic, spices, herbs, hot
sauce, salsa, lemon juice, vinegar, or other low-fat or non-fat seasonings.
- There are many ways to prepare foods with less fat. Only you can decide what's
right for you and your family. Make one change at a time.
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Recipes
Hamburger Soup
What You'll Need
1lb ground beef, or turkey, or leftover meat
2 cup diced potatoes
1 cup carrots
1 cup onions
1 cup celery
1 can 46 oz tomato juice
2 cup water, salt & pepper to taste
Makes 5 servings
392 calories and 17 grams of fat per serving.
Poultry Pasta Salad
What You'll Need
1 cup elbow macaroni, uncooked
1 tsp green onion, chopped
¼ cup light salad dressing, mayonnaise type
1 2/3 cups cooked diced chicken breast
1 cup seedless red or green grapes, halved
½ cup celery, thinly sliced
4 leaves salad greens
Directions
1. Cook Macaroni according to packing instructions, drain.
2. Stir chopped green onion into salad dressing.
3. Mix together lightly, macaroni, diced chicken breast, grapes and celery.
4. Stir in salad dressing; Chill well.
5. Serve on salad greens.
Makes 4 servings 1¼ cups each
263 calories and 6 grams of fat per serving
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