Family Fitness Ideas
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Fun Family Recipes & Tips

Food doesn’t have to be high in fat to be interesting and delicious. Get the whole
family to help slice, dice, and learn how to put fat and calories on the kitchen chopping
block. You’d be surprised how easy heart healthy cooking and snacking can be.

Scroll down this page to learn how you can make healthy snacks for children; to learn
how to substitute lower-fat and lower-calorie foods; and for links to nutritious recipes
for kids that can help make your meals healthy but still tasty.

Healthy Family Snacks

•    Put sliced apples, berries, or whole-grain cereal on top of low-fat plain yogurt
•    Put a slice of low-fat or fat-free cheese on whole-grain crackers
•    Make a whole-wheat pita pocket with hummus, lettuce, tomato, and cucumber
•    Pop some low-fat popcorn
•    Microwave or toast a soft tortilla with low-fat cheese, sliced peppers, and
     mushrooms to make a mini-burrito or quesadilla
•    Blend low-fat milk with a banana or strawberries and some ice for a smoothie

Heart Healthy Cooking Tips

•    Cook with low-fat methods such as baking, broiling, boiling, or microwaving rather
     than frying
•    Choose low-fat or fat-free dairy products, salad dressings, mayonnaise, and other
     condiments
•    Serve fruit, instead of cookies or ice cream, for dessert
•    Add salsa to baked potatoes, instead of butter or sour cream
•    Eat fruits canned in their own juice instead of syrup
•    Remove skin from poultry and discard before cooking
•    Cool soups and gravies and skim off fat before reheating to serve
•    Use the microwave because it’s fast and adds no fat or calories

Healthy Baking and Cooking Substitutions

Instead of:                                       Substitute:

1 cup cream                                                1 cup evaporated fat-free milk

1 cup butter, margarine, or oil                     1/2 cup apple butter or applesauce

1 egg                                                           2 egg whites or 1/4 cup egg substitute

Pastry dough                                               Graham cracker crumb crust

Butter, margarine, or                                   Cooking spray, chicken broth, or a
vegetable oil for sautéing                            small amount of olive oil

Bacon                                                          Lean turkey bacon

Ground beef                                                Extra lean ground beef or ground turkey breast

Sour cream                                                  Fat-free sour cream

1 cup chocolate chips                                  1/4 - 1/2 cup mini chocolate chips

1 cup sugar                                                  3/4 cup sugar (this works with nearly
                                                                     everything except yeast breads)

1 cup mayonnaise                                        1 cup reduced-fat or fat-free mayonnaise

1 cup whole milk                                          1 cup fat-free milk

1 cup cream cheese                                    1/2 cup ricotta cheese pureed with
                                                                     1/2 cup fat-free cream cheese

Oil and vinegar dressing with                       1 part olive oil + 1 part vinegar (preferably a
3 parts oil to 1 part vinegar                          flavored vinegar, such as balsamic) + 1 part
                                                                     orange juice

Unsweetened baking chocolate                   3 tablespoons unsweetened cocoa powder
(1 ounce)                                                      + 1 tablespoon vegetable oil or margarine


NOTE:  Substitute the ingredients in YOUR own favorite recipes to lower the amounts
             of fat, added sugar, and calories.





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