Handout: Make Your Favorite Recipes Healthier

Making a recipe healthier can be easy with a few simple tweaks! Here’s how to do it:

1. Use Healthier Fats and Portion Control Added Fat:

   • Swap butter, margarine, shortening, or lard for healthy oils, like olive or avocado.

   • Use less oil or fat overall, or consider cooking sprays instead of pouring oil directly to reduce the amount used.

2. Reduce Added Sugars:

   • Replace refined sugars with mashed fruit (like bananas or applesauce). You can also use less of them.

   • Many baked recipes can substitute sugar with apple sauce or pureed plums and cut the amount by a third to a half. Experiment in small amounts before tackling a large batch.

3. Choose Whole Grains:

   • Substitute refined grains (white flour, white rice) with whole grains.

   • Use quinoa or brown rice in place of white rice. You might need to increase the cooking time for whole grains, but once they are cooked, they can easily be substituted for their white, processed counterparts.

   • White whole wheat flour can be substituted 100% for all-purpose flour, while whole wheat flour can be substituted up to 50% for bread flour in baking.

   • Use 25% rolled oats instead of all-purpose flour to add more fiber.

4. Boost the Fiber Content:

   • Add high-fiber ingredients like oats, chia seeds, or flaxseeds to breakfast recipes or baked goods.

   • Add beans, lentils, or chickpeas to soups, salads, and stews to increase fiber and plant-based protein.

5. Increase Veggies:

   • Add extra vegetables to soups, stews, casseroles, and pasta dishes for added vitamins, minerals, and fiber.

   • Include salads with your meals.

   • Make bowl or sheet pan meals with lots of veggies. By topping a brown rice bowl with plenty of veggies and a little lean protein you have a healthy meal that is easy to make. Roasting plenty of veggies on a sheet tray with some sweet potatoes and lean poultry or fish also makes a heart-healthy meal that requires no attendance time.

6. Opt for Lean Proteins:

   • Use leaner cuts of meat, like chicken breast or turkey, or plant-based proteins, like beans, lentils, or tofu.

   • When using ground meat, go for options with lower fat content, like ground turkey or lean ground beef.

7. Limit Salt:

   • Use herbs, spices, lemon juice, or vinegar to add flavor without salt.

   • Choose low-sodium or no-salt-added options for broths, sauces, and canned ingredients when possible.

   • Be mindful of high-sodium condiments like mustard, soy sauce, fish sauce, sauces, and dressings and use them very sparingly.

8. Modify Portion Sizes of Calorie-Dense Ingredients:

   • Use less cheese, cream, and high-calorie sauces, or choose reduced-fat versions.

   • Measure out portions of nuts, seeds, or dried fruits to keep them from adding excess calories, though these ingredients can be nutritious in small amounts.

9. Try Healthier Cooking Methods:

   • Bake, steam, grill, broil, or roast to reduce oil and calories instead of frying.

   • If you’re cooking a recipe that involves frying, try an air fryer for a lower-calorie alternative that still gets foods crispy. You can also bake at 400-425 degrees (F) to crisp things the way frying does. Or if baking a chicken or piece of fish you can turn the oven up the last few minutes of baking to provide a crispy browner finish.

10. Make portion sizes smaller:

    • Place meals into smaller dishes and bowls to keep portion sizes and calories lower.

    • For higher-energy foods like cereals, ice cream, and desserts, pay attention to the portion sizes on the package and keep them the same or smaller. It is always best to measure these instead of scooping into a large bowl.

With these adjustments, you can often make your favorite recipes healthier without sacrificing taste! Download a PDF handout here.