Healthy Eating Tips

Be aware that food labels show percentages of daily value for diets of 2,000 calories a day. You may not need 2,000 calories per day. In fact, unless you are very active, you may need far fewer calories per day. As a result, the daily value of sodium, saturated fat, and other things for you may be considerably more than the food label indicates. Learn the number of calories per day that are right for you, and then read and evaluate food labels carefully.

Look for heart-healthy recipes. To earn that designation, recipes must meet the following criteria:

• No trans fat
• For a full meal serving, no more than 22 grams total fat, 7 grams saturated fat, 100 milligrams cholesterol, and 800 milligrams sodium
• For an entree serving, no more than 15 grams total fat, 5 grams saturated fat, 70 milligrams cholesterol, and 600 milligrams sodium
• For an appetizer, side dish, or dessert serving, no more than 5 grams total fat, 2 grams saturated fat, 30 milligrams cholesterol, and 300 milligrams sodium.

If you plan to use ground turkey for meat dishes in an effort to make the recipe leaner, look for turkey breast rather than just ground turkey. Turkey breast is the leaner choice.

When preparing baked foods that call for butter, margarine, shortening, or oil, substitute applesauce or prune puree for ½ of the butter, margarine, or oil.

Do not substitute oil for butter or shortening. Do not substitute diet, whipped, or tub-style margarine for regular margarine.

Cooking Tip

Cooks can use nearly any kind of bread to make their own breadcrumbs. Crusty bread, including French and Italian bread, or Panko (Japanese bread crumbs) or matza bread work well. Use stale bread, or bake bread in a 200-degree oven or toaster oven until it is somewhat dry if you want fresh crumbs or until it is very dry if the recipe calls for dry crumbs. Slice the bread. Depending on texture, you can process the bread in a food processor or even cut strips into small pieces with a knife and cutting board. Seasoning, such as salt, herbs, or garlic or onion powder may be added if you wish. Another choice for crumbs is crushed crackers, crushed croutons, crushed cornflakes or other unsweetened flaked cereal.