Winter 2009

Try Our Recipe

Click for a healthy and delicious lasagna recipe.

Woman slicing carrots in kitchen

Sneaking in Fiber

Adding fiber to your diet can fill you up. Replace one-third,one-half or all of the white rice, pasta and flour with wholegrain counterparts. Add black beans or red kidney beans to chili, chopped zucchini or carrots to meatloaf, barley to beef stew, brown rice to salads, and oatmeal or raisins to muffins.

Swap It!

Easy Food Substitutions Make a Filling Diet

Are you tired of feeling hungry while attempting to lose weight? You’re not alone. Many attempts to lose weight fall by the wayside simply because people feel deprived and still hungry.

Instead of thinking about eating less, think about making healthy substitutions. Research shows that it’s not the amount of calories you consume, but the amount of food that you eat that leaves you feeling satisfied. By lowering the amount of fat and increasing the amount of fiber-rich ingredients, you still feel full and feel good.

Substitutions
When recipes call for...	Use...	Estimated Calories Saved
1 cup heavy cream 1 cup evaporated skim milk or 120	1 cup fat-free half and half	165
1 cup sour cream	1 cup nonfat plain yogurt	285
8 oz. cream cheese	8 oz. Neufchatel cream cheese	200
1 cup cheddar cheese	½ or 1/3 amount of sharp cheddar cheese	225 or 305
1 cup ricotta cheese	1 cup low-fat cottage cheese	250
½ cup oil	½ cup applesauce or ¼ cup applesauce plus ¼ cup oil	900 450
2 tbsp. oil	2 tbsp. wine or 2 tbsp. broth	225 245
1 cup mayonnaise	1 cup low-fat mayonnaise	880
1 stick margarine or butter	½ cup applesauce	985
1 cup cream soup	1 cup broth	235
1 lb. sausage	1 lb. ground turkey	430
bacon	Canadian bacon, ham or turkey bacon	Varies
1 lb. regular ground beef	1 lb. ground turkey breast or 1 lb. extra-lean ground beef or 1 lb. diced chicken breast without skin	640 320 640
1 whole egg	2 egg whites or ¼ cup egg substitute	45
1 egg (as thickener)	1 tbsp. flour	50

Note: You can also use low-fat or nonfat alternatives for each ingredient. To achieve greater calorie reductions, fat-free products may be substituted for low-fat alternatives. Low-sodium products may also be incorporated into recipes.

For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit our find a physician online.

At St. Anthony's, our vision is to be the area's premier health care organization — and your first choice for health care services.

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Winter 2009

Sneaking in Fiber