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Cook! the healthy weigh session 6

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GregAnthony2001

1. The document provides tips and strategies for making recipes healthier, including reducing sugar, fat, salt and other ingredients. It also suggests substituting healthier ingredients and cooking methods. 2. Specific strategies mentioned are reducing sugar by 1/4-1/2, cutting oil or fat by 1/3, eliminating unnecessary ingredients like frosting, and substituting ingredients like fruit purees for oil. 3. Little changes like reducing a tablespoon of butter or switching to low-fat dairy can save over 100 calories per day and lead to meaningful weight loss over time.

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1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes. Welcome to the Healthy Weigh!
Session 6 Cook! The Healthy Weigh
Moderator Presenter Tammy Glotz, MS Rachel Bulifant, RD
Moderator Presenter Francine Kerber, RDTammy Glotz, MS
Session Objectives Participant will identify: The four keys to making recipes healthier Two specific ways to reduce fat, sodium, sugar or salt in cooking Two ways to eliminate extra calories in day
The Healthy Weigh! Session 6 Retrofit Your Favorite Recipes Dont toss your family favorites Revise recipes so you dont lose taste, texture, or tradition Keys to making recipes healthier: Reduction Elimination Modification Substitution
The Healthy Weigh! Session 6 Reduction Cut sugar by 村 - 遜 Cut oil or solid fat by a third Cut salt by 遜 in non-yeast baked goods Keys to Healthy Recipes
The Healthy Weigh! Session 6 Elimination frosting on a cake Salt in recipes using any canned or prepared goods Butter on a grilled cheese Keys to Healthy Recipes
The Healthy Weigh! Session 6 Modification Toast nuts for more intense flavor and use fewer Use non-stick sprays Oven bake instead of fry Use healthiest oils possible Keys to Healthy Recipes
The Healthy Weigh! Session 6 Substitution Fruit purees, applesauce, mashed bananas, buttermilk, or cottage cheese for oil Grape Nuts cereal or dried fruit for nuts Cocoa powder and vegetable oil for baking chocolate Use whole wheat pasta in place of enriched Use fat-free dairy products instead of whole fat dairy products Keys to Healthy Recipes
The Healthy Weigh! Session 6 Bake, broil, roast, grill, pan-broil, stir fry, poach, stew, braise, or steam Use non-stick pans Cut fats from sauces, gravies, and meat Cook vegetables without added fat Cut fats in soups Add healthy ingredients such as beans or lentils to recipes Keys to Healthy Recipes
The Healthy Weigh! Session 6 Use a dry spice rub before cooking Reduce or omit oils in marinades Enhance sweetness with: Vanilla, almond, peppermint, lemon, or rum extract Cinnamon, allspice, cardamom, ginger, coriander Citrus zest Spirits and liqueurs Use Herbs and Spices to Enhance Flavors
The Healthy Weigh! Session 6 Little Extras Add Up! Cut 100 calories per day, lose 10 pounds per year!
The Healthy Weigh! Session 6 Those Melt-able Calories Regular butter and margarine have 100 calories per Tablespoon Jelly, honey or apple butter average 50 calories per Tablespoon Remember: Fat Free isnt Calorie Free
The Healthy Weigh! Session 6 Mayonnaise and Salad Dressings 100 calories and 11 grams of fat per tablespoon Use less or a reduced calorie version Mix half-and-half with plain non fat yogurt Eliminate entirely
The Healthy Weigh! Session 6 Liquids: Sneaky Calories Soft drinks: 150 calories per 12 ounces; 250 in 20 ounces Fruit punch drinks: 125 calories per 8 ounces Juice box: 100 calories per 6-ounce box Substitution options Diet drinks (in moderation) Best choice: Water (add lemon, lime or cucumber) Use less sugar in tea/coffee and save a potential 773 calories over one year
The Healthy Weigh! Session 6 Dairy: Lose the Fat Milk, Cheese, Cream cheese, sour cream: Replace with no fat or reduced fat versions and / or use less and / or find an alternate replacement (ex: use nonfat plain Greek yogurt instead of sour cream) Cream soups: Make with non- fat yogurt or pureed silken tofu or evaporated fat free milk
The Healthy Weigh! Session 6 Enjoy only on special occasions Dont keep temptations in the house Consume in moderation but dont feel guilty when you do eat Desserts and Fried Foods
The Healthy Weigh! Session 6 Cooking Healthy and Still Gaining? Remember Calories Count! Assess your sugar intake Count the calories Cut out liquid calories (sodas, juices) Check your serving size Increase your activity Consider the nutritional value of foods Try new foods
The Healthy Weigh! Session 6 Reduce, Eliminate, Modify and Substitute Prepare fewer calorie dense foods Opt for high quality nutrient dense foods Small changes can make a big difference! Take Home Tips
The Healthy Weigh! Session 6 Assignment : Practice making one of your recipes healthier
The Healthy Weigh! Session 6 Questions? Contact: BSV-EmployeeWellness@bshsi.org
The Healthy Weigh! Session 6 Adapted from Lighten Up Federal Occupational Health a program of the U.S. Public Health Service Program Support Center U.S. Department of Health and Human Services

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Cook! the healthy weigh session 6

  • 1. 1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes. Welcome to the Healthy Weigh!
  • 2. Session 6 Cook! The Healthy Weigh
  • 3. Moderator Presenter Tammy Glotz, MS Rachel Bulifant, RD
  • 5. Session Objectives Participant will identify: The four keys to making recipes healthier Two specific ways to reduce fat, sodium, sugar or salt in cooking Two ways to eliminate extra calories in day
  • 6. The Healthy Weigh! Session 6 Retrofit Your Favorite Recipes Dont toss your family favorites Revise recipes so you dont lose taste, texture, or tradition Keys to making recipes healthier: Reduction Elimination Modification Substitution
  • 7. The Healthy Weigh! Session 6 Reduction Cut sugar by 村 - 遜 Cut oil or solid fat by a third Cut salt by 遜 in non-yeast baked goods Keys to Healthy Recipes
  • 8. The Healthy Weigh! Session 6 Elimination frosting on a cake Salt in recipes using any canned or prepared goods Butter on a grilled cheese Keys to Healthy Recipes
  • 9. The Healthy Weigh! Session 6 Modification Toast nuts for more intense flavor and use fewer Use non-stick sprays Oven bake instead of fry Use healthiest oils possible Keys to Healthy Recipes
  • 10. The Healthy Weigh! Session 6 Substitution Fruit purees, applesauce, mashed bananas, buttermilk, or cottage cheese for oil Grape Nuts cereal or dried fruit for nuts Cocoa powder and vegetable oil for baking chocolate Use whole wheat pasta in place of enriched Use fat-free dairy products instead of whole fat dairy products Keys to Healthy Recipes
  • 11. The Healthy Weigh! Session 6 Bake, broil, roast, grill, pan-broil, stir fry, poach, stew, braise, or steam Use non-stick pans Cut fats from sauces, gravies, and meat Cook vegetables without added fat Cut fats in soups Add healthy ingredients such as beans or lentils to recipes Keys to Healthy Recipes
  • 12. The Healthy Weigh! Session 6 Use a dry spice rub before cooking Reduce or omit oils in marinades Enhance sweetness with: Vanilla, almond, peppermint, lemon, or rum extract Cinnamon, allspice, cardamom, ginger, coriander Citrus zest Spirits and liqueurs Use Herbs and Spices to Enhance Flavors
  • 13. The Healthy Weigh! Session 6 Little Extras Add Up! Cut 100 calories per day, lose 10 pounds per year!
  • 14. The Healthy Weigh! Session 6 Those Melt-able Calories Regular butter and margarine have 100 calories per Tablespoon Jelly, honey or apple butter average 50 calories per Tablespoon Remember: Fat Free isnt Calorie Free
  • 15. The Healthy Weigh! Session 6 Mayonnaise and Salad Dressings 100 calories and 11 grams of fat per tablespoon Use less or a reduced calorie version Mix half-and-half with plain non fat yogurt Eliminate entirely
  • 16. The Healthy Weigh! Session 6 Liquids: Sneaky Calories Soft drinks: 150 calories per 12 ounces; 250 in 20 ounces Fruit punch drinks: 125 calories per 8 ounces Juice box: 100 calories per 6-ounce box Substitution options Diet drinks (in moderation) Best choice: Water (add lemon, lime or cucumber) Use less sugar in tea/coffee and save a potential 773 calories over one year
  • 17. The Healthy Weigh! Session 6 Dairy: Lose the Fat Milk, Cheese, Cream cheese, sour cream: Replace with no fat or reduced fat versions and / or use less and / or find an alternate replacement (ex: use nonfat plain Greek yogurt instead of sour cream) Cream soups: Make with non- fat yogurt or pureed silken tofu or evaporated fat free milk
  • 18. The Healthy Weigh! Session 6 Enjoy only on special occasions Dont keep temptations in the house Consume in moderation but dont feel guilty when you do eat Desserts and Fried Foods
  • 19. The Healthy Weigh! Session 6 Cooking Healthy and Still Gaining? Remember Calories Count! Assess your sugar intake Count the calories Cut out liquid calories (sodas, juices) Check your serving size Increase your activity Consider the nutritional value of foods Try new foods
  • 20. The Healthy Weigh! Session 6 Reduce, Eliminate, Modify and Substitute Prepare fewer calorie dense foods Opt for high quality nutrient dense foods Small changes can make a big difference! Take Home Tips
  • 21. The Healthy Weigh! Session 6 Assignment : Practice making one of your recipes healthier
  • 22. The Healthy Weigh! Session 6 Questions? Contact: BSV-EmployeeWellness@bshsi.org
  • 23. The Healthy Weigh! Session 6 Adapted from Lighten Up Federal Occupational Health a program of the U.S. Public Health Service Program Support Center U.S. Department of Health and Human Services