Smart. Substitutions. Lower Calorie. Lower Sodium. Nutrient Boost. Make small substitutions today for a healthier you tomorrow. start next 08:00 09:00
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1 Smart 08:00 Lower Calorie Substitutions 09:00 Lower Sodium 10:00 Make small substitutions today for a healthier you tomorrow 11:00 Nutrient Boost
2 Make Low Calorie 02 You can make simple ingredient substitutions to create healthy recipes that don't sacrifice taste or enjoyment Substitutions 2
3 Tip #1 Choose light or low fat products instead of regular Salad Dressing Yogurt Mayonnaise Cheese Sour Cream Cottage Cheese Tuna Fruit cups Pudding Microwave Popcorn Spaghetti Sauce
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6 Tip #2 Drink 1% or skim milk instead of 2% or whole milk
7 Tip #3 Use cooking spray instead of oil or butter
8 Yogurt Substitute a low-fat or fat-free Greek yogurt for sour cream in dip recipes. Yogurt can also be substituted for whipping cream as a topping on pies or other desserts. When substituting with yogurt, substitute at a 1:1 ratio. If your recipe calls for 1 cup of sour cream, substitute with 1 cup yogurt. INGREDIENT Non-Fat Greek Yogurt CALORIES (per 1 cup) FAT (per 1 cup) PROTEIN (per 1 cup) g 17 g Sour Cream g 5 g Light Sour Cream g 8 g Whipping Cream g 2 g
9 Applesauce Use unsweetened applesauce in place of a portion of of the butter or oil in a recipe. This works best in quick breads, cakes and muffins. Using applesauce reduces calories and fat while also adding flavor, moisture, nutrients and fiber. INGREDIENT CALORIES (per 1/2 cup) FAT (per 1/2 cup) SATURATED FAT (per ½ cup) Unsweetened Applesauce 51 0 g 0 g Canola Oil g 8 g Butter g 58 g For best flavor and texture, substitute half the amount of fat or oil it calls for with applesauce. For example, if a recipe calls for 1 cup oil, use one- 1/2 cup oil and one- 1/2 cup applesauce.
10 Low Calorie Beverages FROM THAT Sugar Sweetened Lemonade Regular Soda Cream or non dairy creamer.to THIS Crystal Light lemonade Diet Soda Low-fat milk or fat-free milk
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14 Whole 01 Grains Choose whole grains over refined grains for a better source of: Fiber Magnesium Phosphorous Zinc Copper Manganese Selenium Vitamin E B Vitamins Antioxidants Phytochemicals 14
15 Whole Grains Whole grain foods can: help you reach a healthy weight help lower your risk of - diabetes - heart disease - certain types of cancer. improve digestive health help you feel full
16 Whole Grains Choose This. Whole Grain Pasta Brown Rice Whole Wheat Bread Corn or Whole Wheat Tortillas Oatmeal Popcorn Instead of That Enriched Pasta White Rice White Bread White Tortillas Cooked Grits Pretzels
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21 Lower Sodium 02 The average American eats more than 1 ½ teaspoons of salt (3,400 mg of sodium) each day. The recommendation is to eat no more than 1/2-3/4 teaspoon of salt per day (1,500-2,300 mg). 21
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24 Over 75% of American s sodium intake comes from processed foods and restaurant foods. Reduce the amount of sodium in your diet easily by using low sodium seasonings.
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26 Seasonings such as garlic salt, celery salt, onion salt, Bouillon cubes, seasoning salt, and table salt are high in sodium. Skip the sodium and add flavor with low sodium spices, herbs and flavorings. Choose one, two or make a blend of your own.
27 Herbs (fresh or dried) Basil Bay leaf Chives Dill Fennel Marjoram Mint Oregano Parsley Rosemary Sage Savory Tarragon Thyme 27
28 Spices Allspice Caraway seed Cardamom Cayenne pepper Celery seed Chili powder Cinnamon Cloves Coriander Cumin Ginger Nutmeg Pepper (ground black or white, crushed red) Mustard Seed Paprika Sesame Seed Tumeric 28
29 Other Flavorings Cocoa Coconut* Extracts (almond, etc.) Fruit and fruit juices* Garlic (fresh, minced, powdered) Horseradish Lemon, orange, lime zest Oils infused with herbs* Onion: fresh, powdered Poultry seasoning Vanilla Vinegar (most are OK check label for sodium) Wine* * These flavorings add calories
30 RD Pick Seasoning Blend Mexican Blend 3 teaspoons chili powder 3 teaspoons ground cumin 1 teaspoon garlic powder 1 ½ teaspoons onion powder 1 ½ teaspoons ground black pepper
31 RD Pick Seasoning Blend Italian Blend 5 teaspoons dried basil 2 1/2 teaspoons dried oregano 2 1/2 teaspoon dried marjoram 2 ½ teaspoons garlic powder
Condiment List. Condiment Recommendations: Fresh Herbs. Dried Herbs & Spices. Sauces & Syrups
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Eating less salt mg sodium
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