- Use low fat or skimmed milk instead of full fat milk.
- Use low fat spread instead of butter or margarine (look on label to make sure it states that it is suitable for cooking/baking).
- Use low fat cheese instead of full fat cheese.
- Try using less sugar than what is stated in the recipe or use a sugar substitute instead of sugar e.g. Splenda/Canderel (Note: In general, you only need to use 1/10th of the weight of sweetener as sugar stated in the recipe as it is lighter than sugar).
- Use low fat crème fraiche or low fat natural yoghurt instead of cream.
- Use Rapeseed Oil or Olive Oil instead of Butter/Margarine/Lard where recipe allows.
Note: Use SPARINGLY as these oils have the same calories as hard fats. - Use coarse brown flour instead of white flour. Remember to add a teaspoon of baking powder if you do this.
- Reduce suggested portion sizes from ‘full size’ to ‘treat size’ for baked goods.
- Don’t pile the plate or bowl high with food! Use household measures outlined in my recipes section and also have a look at the visual examples of average meals sizes to help get used to what an average portion size is.
Tips for making recipes healthier
Preventing and Reversing Muscle Loss with Nutrition – Advice from a Galway Dietitian
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