Online Health Guide

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Our Online health guide will help you understand, how you can make your daily diet rich in nutrients.

All of us have our own favorite recipes. Just to remain healthy does not mean you have to give up your favorite food. However you can modify your recipes to make them more nutritious for consumption. Our Online health guide will help you to modify your favorite recipes and make them more nutritious and low in fats and calories.

1) You can reduce the amount of fat in baked products by ¼ to 1/3. This can be done by using apple sauce or fruit purees in place of butter or oil in baked foods.

2) You can use skim milk in place of whole milk. Skim milk reduces around 25 grams of fat. For better results you can try out evaporated skim milk in place of whole milk.

3) Since all the fat and cholesterol of the egg is present in the yolk, you can substitute two egg whites for one whole egg or around three whites for two whole eggs.

4) You can make baked breads more delicious and nutritious by adding various kinds of fruits and vegetables to it.

5) In order to save on saturated fat try using non fat sour cream, plain low fat or nonfat yogurt in place of sour cream. This method will reduce around 44 grams of fat.

6) You can reduce around ¼ to 1/3 of sugar while preparing desserts, baked breads, cookies and cakes. You can also substitute the flour for the omitted sugar. This will help you to cut down on large proportion of calories. For each cup of flour for the following items you need:
Cakes and cookies: ½ cup of sugar
Muffins and quick breads: 1-tablespoon sugar
Yeast bread: 1-teaspoon sugar.
Note: Do not decrease the level of sugar in yeast breads because sugar feeds the yeast.

7) You can cut down on butter, cheese, cream, full fat milk, fatty meats and pastries in order to ensure a low fat diet.

8) You can also decrease the amount of Sodium in your food by substituting it with low sodium or unsalted ingredients. A normal human body should consume around 1,100-3,300 mg of sodium per day.
Note : Do not reduce the proportion of sodium in yeast breads as it controls the rising action of yeast.

9) Whole grains form an important part of your diet instead of highly refined products. You can substitute muffins and breakfast for oatmeal, wheat germ, raisin bran, bran flakes or all-bram.

10) To make up for reducing the margin of sugar you can use number of spices in your recipes such as cardamon, cinnamon or vanilla. This will help to enhance the sweetness due to lack of sugar.

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