I got to thinking about all the ways in which one can save calories by making simple adjustments in the way they cook and eat. I read something many years ago that praised the benefits of just cutting out 100 calories a day. Over a year, my memory is that you will loose 5 pounds. Think of all those “100 calorie” bags snack makers are touting these days. That’s all you need to cut down on. Here are a few substitutions/reductions I always do. What is your favorite?
-Reduce the butter/oil. Rarely do I find a recipe where taking off a few tablespoons and usually even a 1/3 of the amount really effects the final product. This is particularly true to baked goods. In my opinion if a cookie leaves an oil mark behind on the pan or on your napkin- there is too much oil.
-Reduce the sugar. Europeans don’t eat nearly as sweet of desserts as Americans do and they are still very satisfied. Train yourself to enjoy less sweet dessert. Start by just decreasing the amount by one tablespoon. I typically reduce by 1/3.
-In quick breads you never need oil- use applesauce or smashed bananas instead.
-Throw in whole wheat- in everything. You’ll be amazed how many fewer cookies you eat when they are half whole wheat. (Whole wheat pastry flour is the best- most people can’t even tell.)
-Eat fiber. I have found that if I eat lots of fiber I have a lot more flexibility in what else I eat. ie. Cookies! Start your morning with a bowl of Bran Flakes- spruce it up with walnuts and honey, or fruit.
-Whenever you cook add veggies. Even if you are just throwing in a can of spaghetti sauce saute some zucchini, peppers, squash, mushrooms, or at least onions before!
-Watch what you drink. Juice and soda add calories really quickly. I didn’t grow up ordering drinks at restaurants, more for financial reasons, but I think it has had many health benefits.
-Live an active life. Walk, and when you feel like running across the parking lot- go for it!
-Fill your life with other enjoyable things so that your main focus isn’t food.
-Reduce the sugar. Europeans don’t eat nearly as sweet of desserts as Americans do and they are still very satisfied. Train yourself to enjoy less sweet dessert. Start by just decreasing the amount by one tablespoon. I typically reduce by 1/3.
-In quick breads you never need oil- use applesauce or smashed bananas instead.
-Throw in whole wheat- in everything. You’ll be amazed how many fewer cookies you eat when they are half whole wheat. (Whole wheat pastry flour is the best- most people can’t even tell.)
-Eat fiber. I have found that if I eat lots of fiber I have a lot more flexibility in what else I eat. ie. Cookies! Start your morning with a bowl of Bran Flakes- spruce it up with walnuts and honey, or fruit.
-Whenever you cook add veggies. Even if you are just throwing in a can of spaghetti sauce saute some zucchini, peppers, squash, mushrooms, or at least onions before!
-Watch what you drink. Juice and soda add calories really quickly. I didn’t grow up ordering drinks at restaurants, more for financial reasons, but I think it has had many health benefits.
-Live an active life. Walk, and when you feel like running across the parking lot- go for it!
-Fill your life with other enjoyable things so that your main focus isn’t food.
These are just a few I’ve thought of. Tom and I have really enjoyed “experimenting” with reductions in unhealthy ingredients. Not only does it make for more healthy food- it also inspires creativity!
2 responses to “As I was making cookies tonight. . .”
You and Mom sure think alike.
Cooking healthy can be so much fun too. My friends and I like to get together and exchange different ideas on how to cut back on sugar and fat and pump up our foods with more fruits and vegetables. Nate, Noah, and I have been enjoying the cookbook Deceptively Delicious by Jessica Seinfeld. In her book she has you make different fruit and vegetable purees and add them to your favorite recipes. We’ve been pretty surprised how good everything still tastes and we feel good because we know that even our mac & cheese has some health benefits.