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Lesson Plan Seven - Making
"Diet" Food Taste Good
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Nutrition Tip: Cooking with Herbs
Physical Activity Tip:
Plan Family Outings that Include Physical Activity
Behavior Tip: Removing the Salt Shaker from the Table
Handouts:
- Using Seasonings Instead of Table Salt
Additional Items Needed:
When available, samples of fresh or dry herbs.
Pass around during the lesson to allow participants to smell them.
Class: (Print
Version) 
Nutrition Tip - Cooking with Herbs
One common complaint is that "diet" food
does not taste good enough to be everyday food. However by learning a
few simple tricks with herbs, you can have foods that are both healthy
and that taste good.
Why bother with herbs? They are needed to replace
the unhealthy things we normally use to enhance the flavor of foods.
For example, did you realize that one tablespoon of oil contains over
100 calories? Sodium, another frequently used flavor enhancer, is
something we all should also try to reduce. It is found in table salt,
soy sauce, and many canned products, like soup and meat. Reducing the
amount of sodium we eat can improve blood pressure and reduce the risk
of developing heart disease. For people who have heart problems or are
salt sensitive, too much salt can worsen symptoms like swelling,
shortness of breath, and cause weight gain by fluid retention.
Physicians often recommend keeping salt intake below 2,300 milligrams
(mg) per day for most people. This is about one teaspoon of salt. Most
people take in about 4000 mg.
So, how can we cook low fat, low-salt, tasty meals?
First, try lowering fat by using foods that have a
lower fat content. For example, substitute fat-free milk and nonfat or
low-fat frozen yogurt for whole milk, cream, and ice cream. Trim all
visible fat from cuts of beef and pork, and remove the skin from
chicken and turkey. Instead of frying, try sautéing, baking,
broiling, roasting, boiling, or microwaving. Invest in a nonstick pan
that lets you pan fry with very little or no oil. There are many ideas
and recipes for low fat, low-sodium, delicious ways of cooking.
A great way to increase flavor with no calories is
to use herbs. Fresh or dried herbs can be used. Experiment with them.
Start by adding a small amount and learn what you and your family like
best. Fresh herbs are preferred; they are more flavorful and rich in
nutrients. Add fresh herbs at the end of cooking or right before
serving a meal. (Extended cooking time reduces the flavoring of the
herbs). Dry herbs may be added at the beginning of cooking. All spices
can be ground with mortar and pestle to release more flavor. If you
have to substitute dry herbs for fresh, use this formula: 1/4 teaspoon
of a powdered herb is equaled to 3/4 to 1 teaspoon crumbled, or the
equivalent of 2 to 4 teaspoons fresh.
These are some common herbs in Alabama:
Basil: This is used in tomato-based dishes and
salads...a must in Italian meals.
Parsley: Use as a garnish for meat and vegetable
dishes.
Thyme: Delicious as an addition to stews, fish,
lamb, pork and beef.
Chives: Chop up and sprinkle on baked potatoes,
soups, eggs and salads.
Bay Leaves: Use a whole leaf in stews, fish dishes,
venison or marinades.
Marjoram or Oregano: Great in soups, sauces,
pizza.
Tarragon: Add to fish or chicken.
Mint: Fresh leaves can be mixed into salads. Add to
vegetables and meats.
Sage: Used in stuffing for chicken, turkey, goose,
pork.
Rosemary: Great with steaks, stews, sausage,
chicken.
Physical Activity Tip - Plan Family Outings
that Include Physical Activity
Often when people make plans to go out with friends
and family, they think of going out to eat. Instead of selecting a
restaurant, think of something you can do that will include physical
activity! Don't limit this type of thinking to going out with friends;
think of physical activity possibilities in planning your vacation and
family outings!
Thinking of fun, physical activity opportunities
starts you thinking about lifetime sports. These are those sports or
activities that you can do all through the lifecycle. Because of
thinking about lifetime sports, people also think of additional ways
to incorporate physical activity into daily lifestyles. Common
lifetime sport selections are riding bikes, playing tennis, bowling,
canoeing, hiking, and walking. Doing lifetime sports together can be
great fun for the whole family and a great way to see more of our
beautiful state. (refer to www.outdooralabama.com)
Behavior Change Tip - Removing the Salt
Shaker from the Table
Many people reach for the saltshaker before tasting
the food. Try taking the saltshaker off the table. Many times, it will
be too much trouble to get up and get the shaker, so the meal is eaten
without the added salt. Studies show we like the taste of salt and
weaning ourselves off it will be noticeable at first. However, studies
also show that adjusting to the change happens quickly and cravings
disappear rapidly. Making the small sacrifice is well worth it.
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