Eat, Save, and Be Healthy

Fat-free does not mean calorie-free.  And, it does not necessarily mean low calorie.  Many fat-free cookies have almost the same calorie content as the original version.  Fat is usually replaced with extra sugar and a variety of other ingredients ranging from dietary fiber to special starches to chemical emulsifiers that perform the same function as fat.  This does not make low-fat or fat-free snacks a health food.  Read the label to see how much fat and total calories are in the product.

What are some ways you can cut back on your fat intake? 

Summer is a good time to choose to add more fruits and vegetables into your diet.  They are naturally fat-free.

• When packing your lunch or making lunch for your children who are home during the summer, try adding raw carrots, celery or broccoli instead of potato chips or French fries as a side with a sandwich.  You will save about 10 grams of fat every time you make this switch.
• Choose fresh fruits in season as a snack, along with a piece of mozzarella cheese which is lower in fat than a processed cheese.
• Reduce the fat in milk by choosing 2% instead of whole milk.  Or, try reducing even more to 1% or skim (fat-free).

Take a closer look at your diet and examine ways you can make changes for a healthier you!

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension.

If you’re a fan of the crisp vegetable chips that have been featured in the high-end grocery stores, there’s good news.  Now you can make your own snack chips for a fraction of the cost.  These homemade versions are also trans fat-free and contain lower amounts of sodium than conventional versions found in supermarkets.  Here’s a primer on do-it-yourself veggie chips.

• For best results, thinly slice vegetables with a sharp knife.  If you prefer thinner, crispy chips, use a mandolin.  These can be found in kichen or applicance departments in most home stores.
• Toss your vegetables in a small amount of olive oil. 
• Place the slices on a cookie sheet lined with parchment paper.

Kale Chips

Kale is loaded with vitamin C.  When it is baked, it develops a nutty taste.  To prepare, cut 1 bunch of kale into small, bite-sized pieces.  Sprinkle lightly with sea salt, and freshly cracked pepper.  Bake the pieces for 16-20 minutes at 350 degrees.  Gently toss the chips after baking 10 minutes.

Beet Chips

Beets are filled with postassium, magnesium and folate.  They develop a rich sweetness when roasted.  Lightly dust the slices with salt, thyme and oregano.  Bake for 20 to 30 minutes at 325 degrees, checking frequently as they burn easily.

Sweet Potato Chips

A healthy alternative to potato chips, sweet potato chips are loaded with vitamin A.  Leave the skin intact for additional nutrients.  If you like spice, sprinkle lightly with paprika, cayenne, coriander, and cumin.  Bake for 10 minutes per side at 350 degrees.

Submitted by:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.  Source:  Delicious Living, Penton Publication, February, 2012.