Diet, Food & Fitness, Weight Loss & Obesity

Many of our tried and true dishes derive from the kitchens of our childhood. Sometimes our favorite dishes come with a heavy price tag: our health. Consider making these small adjustments to switch up your favorite recipes for a healthier twist.

1. Fill Half Your Plate With Fruits and Vegetables.
2. Keep Fried Foods To a Minimum. If You are Making a Main Dish, Try Baking Instead of Frying.
   • Food that is typically deep fried can be coated with breadcrumbs and baked.
   • Steamed vegetables and dumplings can be baked in a bamboo steamer.
   • Fried dough recipes can easily be baked instead of fried by baking the items in a preheated 400 degree F oven until the dough has become golden and toasty.
3. Adapt Recipes By Cutting Back On Gravies, Creams, and Sauces. Stick to low-fat yogurt, milk, and cheese.
4. Choose whole grain foods like brown rice or whole wheat pasta.
5. Read the labels on food products. Look for low-sodium and low-salt options.
6. When Baking, Use Pureed Fruits Like Apple Sauce or Bananas Instead of Butter or Oil.
   
   

   For every cup of oil in your recipe	Try	Reduce cook time to
   1 cup oil	1 cup of mashed banana	Reduce baking time by about 25 percent, to prevent the food from becoming tough and rubbery.
   1 cup oil	3/4 cup unsweetened, unflavored applesauce	Reduce oven temperature by 25 degrees and reduce baking time by 5-10 minutes to prevent drying out.

7. Tweak Desserts to Include More Fruit.
8. Is Your Recipe Heavy On Sugar and/or Salt? Spice It Up! Get Creative With Spices and Herbs Instead.
   
   The combinations are endless, but one great alternative mix instead of salt:
   • 2 tablespoons black pepper
   • 1 tablespoon cayenne pepper
   • 1 tablespoon paprika
   • 1 tablespoon onion powder
   • 1 tablespoon garlic powder
   • 1 bay leaf, ground
   One great alternative mix instead of sugar:
   • 1 tablespoon ground cinnamon
   • 2 teaspoons ground ginger
   • 1/2 teaspoon ground nutmeg

Need nutrition counseling? Find an NYC Health + Hospitals patient care location near you.