health wanted

After all the holiday indulgences, it’s time to think healthy. The American Heart Association recommends these healthy substitutions:

• Instead of butter, use vegetable oil or substitute equal parts unsweetened applesauce when baking.

• Use a lower-calorie sugar substitute.

• Use low-fat or nonfat milk instead of whole milk or heavy cream.

• Instead of only white flour, use half white and half whole-wheat flour.

• Instead of adding chocolate chips or candies, use dried fruit, like cranberries or cherries.

• Use extracts like vanilla, almond and peppermint to add flavor, instead of sugar or butter.

• Use whole-grain breads, rice and pasta instead of white.

• Bake, grill or steam vegetables instead of frying.

• Compare labels of your ingredients, and choose products with lower amounts of sodium and added sugars.

• Use spices, fresh herbs and citrus juice to flavor foods and drinks instead of excess salt and added sugars.

Next week: Continue a new, healthier year