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Nutrition Tips from Our Methodist Health System Dietitians

Reducing Fat in Baked Goods
In baking, fat adds moisture, flavor and tender texture, but also adds calories. The next time you bake your favorite cake, try substituting 1 cup of oil with 1/2 cup applesauce plus 1/2 cup oil. Your cake will be moist and flavorful.

Recipe Make-Overs
Almost everyone enjoys cheese cake occasionally. Make it more healthy by substituting fat-free cream cheese for regular and save 475 calories and 78 grams of fat.

Restaurant Eating
Eating out can add unwanted calories. Some single meals in a restaurant can feed a family of four. Save both calories and cost by ordering an appetizer instead of a regular entrée, plus a la carte for your salad and side.

Speak up when eating out to cut down on calories. Ask to have the bread basket removed from the table, order your salad dressing on the side, and ask for vegetables or salad instead of the French fries.

Menu Make-Overs
You can still make healthy choices when dining out. Instead of the double cheeseburger, large fries and milkshake, substitute a regular cheeseburger, small fries and low-fat milk and you’ll save 520 calories and 30 grams of fat.

Food Rainbow
For good nutrition, remember the Rainbow of Color: Eat a wide variety of different colored plant foods every week. The darker the color (like eggplant), the higher the content of rich plant compounds.

Nine Servings a Day

Do you eat nine or more servings of vegetables and fruits each day? If not, make it your goal. These foods can reduce the risk of cancer, heart disease, stroke, hypertension, and diabetes, and aid in weight management.

Avoiding Fatigue
Tired of being tired? Feed your self better: No meal skipping or skimping. Make it your goal to eat something every 3-4 hours. Your body will thank you for it.

Good Carbs
What makes good carbs so good? Unrefined carbohydrates from plant sources contain phytochemicals and other healthful components. Avoid the empty carbs in soft drinks and high-calorie, high-fat foods. Focus on the carbs from fruits, vegetables and whole grains.

Your Ideal Weight
Being overweight increases your risk for certain types of cancer. If you're not at a healthy weight, put every ounce of your "worry energy" into getting yourself down to where you should be.

Make It Simple
Here’s weight loss that makes sense: Eat a little better and a little less, and exercise a little more. Life is complicated enough. Try to simplify.

Natural Is Best

Eat foods as close to their natural forms as possible. Instead of a highly processed corn chip, eat a delicious piece of corn on the cob. You'll get more fiber, vitamins, minerals, phytonutrients, and less salt, sugar, color dyes and hydrogenated fats.

For more information about nutrition and weight management services at Methodist Hospital, call (402) 354-8797, or e-mail nutritionservices@nmhs.org.