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Healthy Living
EAT WELL FOR LIFE

Wetzel County Hospital in conjunction with Mountain State Blue Cross Blue
Shield is offering the EAT WELL FOR LIFE program (click here for more details.)
We are committed to a healthier Wetzel County and surrounding areas.


Phase 1 - Session 6 - Cook light to eat right & savor the flavor of healthy
foods

Participants will discuss the following points:

  • Maintaining motivation
  • 3 R's for eating well for life:  Renewal, Reinforcement and Resilience
  • Eating well for life is about better living, not dieting
>Home  >Healthy Living  >
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Steps to Healthy Cooking
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10 Strategies for Renewal, Reinforcement & Resilience
  1. Refresh your plan.  Try new foods and recipes.
  2. Recommit to your goals by recognizing how a healthy lifestyle has
    changed your life and your health.
  3. Relax, don't expect perfection.
  4. Respond to and plan for changes in life rather than reacting on impulse.
  5. Respect others' decisions regarding poor lifestyle choices but hold
    steadfast in your own resolution to take a different path.
  6. Resist returning to the comforts of your old lifestyle.
  7. Return to healthy habits as quickly as possible after vacations, holidays,
    or relapse.
  8. Reprioritize and reorganize when necessary to support your goals.
  9. Reward yourself with non-food rewards when you reach your goals.
  10. Resolve that it DOES take dedication and some sacrifice to accomplish
    anything worthwhile.
  • A preparation method or cooking technique can be changed to reduce
    calores or fat.
  • An ingredient may be reduced or eliminated to reduce calories, fat,
    cholesterol, sugar and salt.
  • One ingredient may be substituted for another to reduce calories, fat,
    sugar, cholesterol and salt, or increase fiber and whole foods.
  • Add more vegetables to recipes to extend portions and reduce calories.
  • Cut back on high cholesterol ingredients.
  • Look for ways to increase or add fiber to recipes.
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Recipe Modification
to provide a healthier alternative
Instead of...
Substitute or add...
Instead of sour cream...  Substitute or add low-fat or non-fat sour cream; yogurt
Instead of whole eggs...  Substitute or add egg substitute; egg whites; tofu
Instead of oil for sauteing... Substitute or add vegetable broth; wine; beer;
no-stick cooking spray
Instead or mayonnaise...  Substitute or add low-fat or non-fat mayonnaise;
yogurt; non-fat sour cream; use half reduced-fat mayonnaise + half non-fat
mayonnaise
Instead of fat in baked goods... Substitute or add unsweetened applesauce;
prune puree; mashed bananas; non-fat mayonnaise (for cake mixes)
Instead of cream in creamed soups or pasta sauces...  Substitute or add non-fat
half and half cream; fat-free or 1% milk thickened with cornstarch or flour; low-fat
or non-fat sour cream; evaporated skimmed milk
Instead of melted butter, margarine or shortening in baking...  Substitute or add
olive or canola iol; low-fat yogurt; buttermilk; non-fat ricotta cheese; pureed fruit
or fruit sauces; no-stick cooking sprays.
Instead of whole milk or other dairy products...  Substitute or add 1% or fat-free
milk; low-fat or non-dairy products; ultra-skim milk; soy milk
Instead of cheese...  Substitute or add low-fat or non-fat cheese; low-fat soy
cheese; use smaller amounts of strongly flavored cheeses
Instead of condensed cream soup...  Substitute or add reduced-fat or 98%
fat-free condensed cream soup
Instead of salt...  Substitute or add lemon or lime; herbs; spices; DIY seasoning
(see recipe)
Instead of dough or pie crusts...  Substitute or add phyllo dough; crushed
cereals; crumb crusts
Instead of marinades...  Substitute or add fat-free dressings; fruit juice; wine;
vinegars
Instead of cream cheese...  Substitute or add low-fat or non-fat cream cheese
Instead of all-purpose flour...  Substitute or add white whole-wheat flour;
whole-wheat flour; whole-wheat pastry flour; add ground flax seed or wheat germ
for extra fiber
Instead of white pasta...  Substitute or add whole-wheat pasta; bean pasta
Instead of white rice...  Substitute or add brown rice; wild rice; bulgur; quinoa
Instead of soy sauce...  Substitute or add reduced-sodium soy sauce; cola or
diet cola
Instead of iceberg lettuce...  Substitute or add romaine lettuce; beet greens;
spinach; arugula; field greens
Instead of bread crumbs...  Substitute or add whole-wheat bread crumbs;
quick-cooking oatmeal; crushed whole-grain cereal
Instead of ground beef...  Substitute or add ground buffalo; ground venison;
ground turkey; soy ground meat substitute; cooked lentils
DIY SEASONING
  • 2 tablespoons salt
  • 2 tablespoons ground white pepper
  • 2 tablespoons onion powder
  • 2 tablespoons garlic powder

Combine all ingredients in a jar, and shake to combine.  Use DIY in place of salt
in cooking or at the table.  DIY has 75% less sodium that salt.  To make a spicy
DIY seasoning, add 1 tablespoon ground cayenne pepper & 1 tablespoon
paprika