November 2006

Healthful Holiday Cooking

Good Food that is Good For You

The goals of healthful eating are many.  We need to reduce fats, particularly saturated fats such as butter and other animal fats, which are high in cholesterol.  We need to limit sugar and "empty" calories with little nutritional value.  We need to limit salt which is a risk factor for high blood pressure and hypertension in some people.  We need to increase our consumption of fruits, vegetables, grains and cereals (fiber).

Use a small meat portion and fill your plate with vegetables and starches prepared without a lot of butter or cream.  Most experts agree on the basics of how to modify recipes for health.  The advice is to substitute, experiment, and use a smidgen when the recipe calls for a dollop.

Easy Substitution Tips

· Whenever possible, replace butter with unsaturated oils such as olive, canola and soy oil.

· Use nonfat or low-fat milk instead of whole milk, and choose reduced-fat cheeses.

· Limit margarine and butter, which contains fats that can raise cholesterol and have been associated with cardiovascular disease risk.

· Substitute lean cuts of meat for fatty ones. Remove skins, which are fatty.

· Bake, broil or steam rather than fry. Saute with a dash of oil, wine or tomato puree.

· Cut back on egg yolks, which are high in fat and cholesterol.

· Start with less fat, sugar and salt than called for, then adjust for taste.

· Season with herbs, spices, lemon juice or minced tangy vegetables -- onion, garlic, parsnip, parsley -- instead of salt and butter.

· Forget cream-based soups, sauces and gravies, or make them with skim milk.  Choose vegetable-based soups and sauces.

· For baked goods such as cakes and cookies, substitute applesauce or other fruit purees for butter or oil; this maintains fluffiness.  Cut back on sugar by one-half or more.

Special Holiday Tips

· Make pie crusts with unsaturated oils instead of butter or solid fats. Top desserts with fat-free frozen yogurt or whipped evaporated skim milk.

· Base appetizers on fresh or roasted vegetables, fruits, lean meats, breads and reduced-fat cheeses.

· Serve seasoned rice or grains instead of bread stuffing.

· Bake sweet potatoes in their skins. Season mashed potatoes with roasted garlic and herbs and a can of chicken broth instead of butter.

This is not intended as medical advice which should be obtained directly from your doctor.