BUILDING BETTER EATING HABITS

Consider the following in cooking and preparing your meals to begin encouraging healthy eating habits for you and your family.

Many recipes can be prepared using lower-fat ingredients or cooking techniques.

Use less butter in your cooking.

Use low-fat or nonfat dairy products. Lower-fat sour cream, yogurt, and cheese can be subtituted in recipes for a substantial fat and calorie savings. Reduced-fat or fat-free cream cheese can be substituted in any recipe (cheesecakes, dips, sauces), but you may notice a difference in flavor or texture.

Use small amounts of strong-flavored cheese rather than a lot of mild cheese.

To mimic the flavor and creaminess of sour cream, use buttermilk instead. It's as low in calories and fat as 1-percent milk.

Remove the skin from poultry.(You can do so after cooking, since the meat doesn't absorb much of the fat.)

For the leanest option when preparing ground meat recipes, ask your butcher to grind skinned, boneless turkey or chicken breast.

Use Canadian-style bacon Ounce for ounce, it has 116 fewer calories than regular bacon.

Use nuts sparingly toast them to enhance their flavor.

Use very little fat in cooking Instead, use nonstick pans, spray coating, or a small amount of broth or water to saute or "fry" vegetables or meat.

Eat Better, Without Counting Calories

Don't skip breakfast

Breakfast is an important meal for everyone -- some say it's the most important meal, especially for kids. A good breakfast will help get you started off right!

Eat regularly (breakfast, lunch, dinner, and some planned healthy snacks throughout the day, such as fruits and vegetables.

Use skim milk instead of whole milk. Use fat-free sour cream in place of regular. Avoid foods with high fat levels.

Eat fruit for more nutritious snacks than cookies or sweets. If you must have sweets, enjoy them in moderation.

Don't eat sweets before a meal. Try to grab fruit or vegetables before you grab a candy bar or a bag of chips.