• Cooking Substitution Tips that Can Help you Maintain your Weight

    Posted on December 11, 2015 by in Blog


    by Debbie Stephenson

    It’s the holiday season, a time when lots of people make and share their favorite foods. During this time many of us are looking for ways to maintain our weight while enjoying all of the flavors of the season. Here are a few swaps you can use in your cooking during this or any season that can help you maintain your weight and keep those jeans fitting in the new year!

    • Use more greek yogurt! Greek yogurt can be substituted for sour cream and for mayonnaise. When making tuna or chicken salad leave out the mayo and add yogurt with some added herbs and a bit of lemon juice. Less calories, less fat and more protein.
    • Swap potato chips with popcorn. Just be careful what you put on the popcorn!
    • Better yet, just try Kale chips! Lightly toss the kale in olive oil and seasonings that you like (think garlic powder or paprika) and bake. Check out this recipe on: ncfamilieseatingbetter.org/EFNEP/participants/tips/kale-is-the-new-green/
    • Skip pre-flavored yogurts in favor of plain yogurt. Add your own fruit to cut back on sugar.
    • Serve dips with veggies instead of crackers or chips.
    • Select white-meat poultry over dark-meat. White is lower in calories and fat.
    • Having a Mexican buffet? Choose corn tortillas over flour to cut back on the calories and fat.
    • Needing to add breadcrumbs to a recipe? Consider using rolled oats instead.
    • Oats are a whole grain.
    • Making a boxed brownie mix? Check out the instructions and you may find a way to cut out some fat by substituting unsweetened applesauce for the oil.

    These are just a few of the healthy swaps that you can make. Others can be found by reading the product packaging, asking friends, checking out healthy recipe sites, etc. If you have a favorite swap, please share it with me (Debbie_Stephenson@ncsu.edu).

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