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Modify Ingredients In Recipes 2

Nutrition

Three Ways to Modify Ingredients

1. Use less of ingredients that contain fat, saturated fat, sodium, and sugar.

2. Substitute ingredients.

3. Add new ingredients.

All of the ingredients in a recipe add to the end product. You will need to look at each recipe to see where you can make changes. Only certain ingredients can be changed. Trial and error may be needed before you arrive at the recipe that works best.

1. Use Less of These Ingredients

These include:

* Oils, fats, such as butter, stick margarine, etc.

* Meats (e.g., cut ground meat by half in spaghetti sauce, lasagna, etc.)

* Cheese (e.g., put half of amount called for on pizza)

* Regular salad dressings

* Sugar (e.g., use up to half the amount called for in most recipes or use half regular sugar and half sugar substitute. See labels for correct amounts to use in place of sugar.)

* Salt and other seasonings with salt, such as garlic salt

2. Substitute Ingredients

* Diet margarine’s high water content may alter the texture of baked products. It works well, though, in sauces, as spreads, and for sauteing vegetables.

** When using yogurt for sour cream in heated sauces, mix 1 Tbsp. of cornstarch with 1 Tbsp. of the yogurt then add to the rest of the yogurt. Stir over medium heat until sauce thickens. This will prevent the yogurt from separating.

3. Add New Ingredients

Here are some examples:

* Vanilla and other flavor extracts. Adding vanilla or adding extra vanilla can make foods taste sweeter than they are.

* Vegetables to casseroles, stews, soups, etc. that are not in the original recipe. For example, add mushrooms and green pepper to lasagna and pizza and cut down on or don’t use any meats.

* Spices and herbs to add or enhance flavor. For example:

– Sprinkle dill weed or tarragon on baked or broiled fish along with the lemon juice the recipe may call for.

– Put pumpkin pie spice on cooked winter squash.

– Add fresh ripe fruit or mashed cooked vegetables to muffins and quick breads for added flavor, moistness, and nutrients.

* Garnish dishes with fresh fruit slices and cut-up vegetables.

* Add grains, pastas, starchy vegetables, (potatoes, etc.) legumes (beans, peas, lentils) to thicken soups.

* Practice with changing recipes. The savings in total fat, saturated fat, trans fat, sodium, sugar, and calories can be great.

Modify ingredients in the example below to lower fat, sugar, sodium, and calories.

Resources

American Heart Association

www.heart.org/HEARTORG

Search for “Nutrition Center.”

National Heart, Lung, and Blood Institute (NHLBI)

www.nhlbi.nih.gov

Search for “Healthy Recipes.”

NUTRITION.GOV

www.nutrition.gov

Search for “Healthy Eating.”

© American Institute for Preventive Medicine

January 23, 2026
Nicotine Gum Can Help Smokers Quit

Tobacco Cessation

Until lately, many people assumed cigarette smoking was just a bad habit (albeit an unhealthy one). In 1988, the Surgeon General’s Report on Smoking and Health changed that view. After reviewing over 2,000 scientific studies, the report confirmed what many scientists suspected: Smoking cigarettes is addictive, because they contain nicotine. So in order for you to quit smoking, you need to break the physical addiction as well as the psychological habit.

A technique called nicotine replacement therapy can help break that stranglehold. With a nicotine replacement product, smokers absorb small amounts of nicotine. These little doses enable them to reduce their nicotine cravings and wean themselves off cigarettes with little anxiety, irritability, sleepiness, headaches, or other symptoms that make nicotine withdrawal such torture. (Some say nicotine withdrawal is worse than heroin withdrawal-or close to it.)

If you think nicotine replacement therapy might help you to quit smoking:

* Talk to your doctor about prescribed medicines (nicotine inhaler or nicotine nasal spray) or over-the-counter nicotine replacement products, such as a patch, gum, or lozenges.

* Follow all instructions for the product you use.

In order for nicotine replacement therapy to work, a smoker should also follow the kind of behavior modification techniques outlined in the previous tip. Or you can attend a reputable stop-smoking program. Studies have shown that combining a nicotine replacement product with a stop-smoking program can triple your chances for success.

© American Institute for Preventive Medicine

January 23, 2026
Modify Ingredients In Recipes

Healthylife® Weigh

Part 3

Recipes offer guidelines, not rules. You may want to modify them if you:

* Don’t like an ingredient.

* Don’t have an ingredient.

* Want to include something different.

* Need to fulfill a need on MyPlate, like getting another serving of vegetables or whole grains.

* Want to reduce sodium, saturated fat, or added sugars.

* Are allergic or sensitive to an ingredient.

3 Ways to Modify a Recipe:

1. Use less of ingredients that have added sugar, sodium, or saturated fat.

2. Substitute ingredients

3. Add new ingredients

© American Institute for Preventive Medicine

January 23, 2026
Change Your Food Cravings To Healthy

HEALTHY EATING

Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

*Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

*Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

*Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

*Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

*Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

*Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

*Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

*Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

*Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Smart Recipe Swaps

HEALTHY EATING

You can reduce fat and calories without sacrificing taste by swapping out a few ingredients in your favorite recipes, according to the University of Nebraska-Lincoln Extension experts.

* Use two egg whites in place of one egg to reduce cholesterol.

* Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and cut back on added butter or margarine.

* Substitute applesauce for oil, margarine, or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute, the more the texture of the finished product changes.

* For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.

* Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

* Choose reduced-fat or low-fat cheeses for salads and casseroles.

© American Institute for Preventive Medicine

January 23, 2026