Homespun

March 28, 2001

You Can Change Your Eating Habits!

Is it hard to break bad eating habits? Of course! And you can't change them all in a day either. I read an article about two nutrition scientists who had devised a plan for improving health habits in three phases. The guiding principle is to avoid doing anything radical, but instead, to gradually increase your consumption of fruits, vegetables and grains while you reduce your intake of fat, cholesterol, sugar and sodium. The principles work for the reduction of heart disease risk factors, as an anti-cancer diet and as a basic diet for gradual, permanent weight loss.

Phase I: Substitutions
Avoid egg yolks, butter, lard and organ meats. Start using vegetable oils for all purposes rather than animal fats. Switch to low-fat milk products and other low-fat foods. Discard chicken skin and meat fat. Keep using favorite recipes but decrease salt and fat content. Use less table salt.
Phase II: New Recipes
Reduce the amount of red meat and cheese (full fat cheese) that you eat; replace with chicken or fish. Cut down on fats, including vegetable fats. Begin to replace fatty meats with grains, beans, fruits, and vegetables. Choose low-fat, low-cholesterol dishes when eating out. Replace recipes that cannot be altered.
Phase III: A New Way of Eating
Eat meats and cheeses as side dishes, in small amounts, rather than as a main course. Increase consumption of beans and grains as protein sources. Save rich foods as chocolate and bakery goods for special treats only, no more than once a month. Make a habit of trying new grains, fruits, and vegetables. Keep developing new recipes.

The plan may be much easier than a sudden drastic change in eating habits, unless of course, your current health dictates an immediate change.

MOCK COUNTRY-FRIED STEAK

4 (4 oz.) slices lean, cubed sirloin steak

½ teaspoon lemon-pepper seasoning

Vegetable cooking spray

4 (¼-inch) slices onion

1 teaspoon no-salt-added, beef-flavored bouillon granules

1 cup hot water

1 tablespoon cornstarch

¾ cup water

2 cups hot cooked rice (cooked without salt or fat)

Parsley sprigs (optional)

Sprinkle steak with lemon-pepper seasoning; set aside.

Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add steak; cook over medium heat until browned, turning once. Place an onion slice on top of each piece of steak. Combine bouillon granules and hot water, stirring well; add bouillon mixture to skillet. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Serve steak and gravy over rice. Garnish steak with parsley sprigs, if desired. Yield: 4 servings.

ENGLISH PEA-AND-APPLE SALAD

2 cups frozen English peas, thawed and drained

½ cup thinly sliced celery

½ cup unpeeled and chopped red apple

2 teaspoons diced onion

3 tablespoons reduced-calorie mayonnaise

3 tablespoons plain low-fat yogurt

2 teaspoons grated Parmesan cheese

Combine peas, celery, apple and onion in a medium bowl; set aside. Combine mayonnaise, yogurt, and Parmesan cheese; pour over pea mixture, tossing gently. Cover and chill. Yield: 5 servings.

This page created by Margie Yarnell, Extension Secretary/Webmaster.
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