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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NUI) - With nearly 65 percent of the American population overweight or obese, according to the Centers for Disease Control and Prevention, the food and restaurant industries are making changes.
Frito-Lay announced last year that it would eliminate trans fat from its salty snacks. Kraft Foods will cap the portion size of single-serve packages. McDonald's recently added three salads to its menu, and nutrition guides have become widely available at many restaurants, including Wendy's, Subway and Denny's.
Public policy makers, health advocates and health care professionals are instigating change in restaurants and grocery stores, but who is helping the family cook? How can traditional family dishes that might be higher in fat and calories undergo the same "recipe renovations" now being seen in the local fast-food restaurant?
"By experimenting with different ingredients, substituting low-fat versions of foods and lightening up cooking methods, you can create your favorite dishes without feeling deprived," says Leslie Fink, a nutritionist for WeightWatchers.com.
Fink offers five tips to trim fat and calories in the kitchen:
* SautŽ with broth. SautŽ meat and vegetables in chicken or vegetable broth instead of butter or oil. Investing in a set of cookware that has a nonstick finish also helps minimize sticking with little or no added fat.
* Use low-fat substitutes. Substitute higher fat ingredients for lower fat ingredients. Instead of one whole egg, use two egg whites; instead of one cup of sour cream, use one cup of fat-free plain yogurt; instead of one cup of whole milk, use one cup of low-fat or skim milk.
* Skim the fat. Skim and discard fat from hot soups, stews and chilis, or chill and skim off the solid fat that forms at the top.
* Chop, grate and shred. You can top a casserole with less shredded cheese than sliced or cubed cheese. The same goes for grated chocolate, shredded coconut and chopped nuts.
* Cut fat. Boost fiber. Replace one-quarter to one-half of the ground meat or poultry in a casserole with cooked brown rice, or canned or dried and cooked beans.
More healthy eating tips and more than 1,000 slimmed-down recipes can be found at www.weightwatchers.com. The site spotlights weekly "recipe renovations" in which fattening favorites - apple pie, cheeseburger with fries and chicken cordon bleu - are lightened up.
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