Many health issues have a connection to the foods that we eat. Obesity is one risk factor, which is related to heart disease, cancer and diabetes. By preparing our foods at home, we have control over the ingredients we use. We can change recipes to make them healthier by reducing the amount of fat, sugar, and salt.
Before modifying a recipe, take into account if the recipe is already low in fat, sugar or salt. If it is high in any of these ingredients and you only make the recipe once or twice a year it may not be worth the time or effort to change it. However, if it is a recipe you use all the time it may be worth the effort to improve your health risks by making some changes. Five easy ways to make a recipe healthier are to:
- Reduce fat
- Change to a healthier type of fat
- Reduce sugar
- Reduce salt or sodium, and
- Increase fiber
Reduce fat by using ¼ less oil or solid fat than what is called for in the recipe. Try using reduced fat products such a non-fat milk and low-fat mayonnaise or sour cream. In most baked goods, beverages and desserts sugar can be reduced by one-fourth. Sugar substitutes can be used, following manufacturer’s instructions. Saltis mainly used for flavoring only so it can be omitted in most recipes. Try using a salt substitute or make your own using your favorite herbs. More specific information can be found in “Modifying a Recipe to be Healthier” an Ohio State University Extension Fact Sheet. It can be downloaded at: http://ohioline.osu.edu/hyg-fact/5000/5543.htm. Or call your local Extension Office for more information.
Don’t be afraid to experiment with your favorite recipes. Try changing one ingredient at a time and keep notes about the changes you make. Remember, it is for better health!
Author: Linnette Mizer Goard, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.
References:
Brinkman, P. and Syracuse, C (2006). Modifying a recipe to be healthier. Ohio State University Extension Factsheet HYG-5543-06. Accessed at: http://ohioline.osu.edu/hyg-fact/5000/5543.htm on February 26, 2010.
Struempler, Barbara. (2006). Altering recipes for better health(PDF).Alabama Cooperative Extension System, HE-560. Accessed at http://www.aces.edu/pubs/docs/H/HE-0560/HE-0560.pdf on February 26, 2010.
