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6B ®jje Imaltr <©a?ette Tuesday, November 23,2021
Prepare your favorite foods with nutrition in mind
Beloved dishes and
comfort foods share
some common elements,
notably their flavor and
ability to quell hunger
pangs. However, those
creamy mac-and-cheese
recipes or buffalo wings
also may share some less
savory characteristics,
including a lack of nutri
tion.
Various popular
dishes are made from
ingredients that are
high in saturated fats
and calories. In fact,
Nutritionix, a nutritional
information reporting
company, indicates the
average one-cup serving
of homemade macaroni
and cheese measures in
at 510 calories, with 29
grams of total fat and
16 grams, or 80 percent
of the total daily recom
mended value, of satu
rated fat.
Certain foods also
may be cooked through
less healthy techniques,
such as frying. But rest
assured that being fit and
healthy doesn’t mean
having to give up on
tasty comfort foods. Just
about any recipe can get
a healthy makeover. Con
sider these cooking tips
that can make popular
dishes a little more nutri
tious.
Use an air fryer
Frying makes every
thing from chicken to
fries to sliced vegetables
more delectable. But with
that crispy coating and
juicy interior comes the
addition of fat and calo
ries from the oil. Health
line says a small bak
ing potato contains 93
calories and 0 grams of
fat. The same amount of
French fries contains 319
calories and 17 grams of
fat when fried.
Air fryers can simulate
the benefits of deep fry
ing without the negative
side effects. An air fryer
uses heat and air (con
vection) to mimic the
results of deep frying
with little-to-no oil.
Ditch the cream
Thick and tasty dishes
like fettuccine alfredo
involve the use of cream.
Using low-fat milk that’s
thickened with flour or
cornstarch instead of
cream can make such
dishes a little healthier.
Thickened low-fat milk
trims more than 680
calories and 53 grams of
saturated fat per cup off
of recipes that call for
heavy cream, according
to EatingWell.com.
Swap mayonnaise or
sour cream for Greek
yogurt
Potato salads and
cole slaws are prized for
their creamy and tangy
flavors. These sides can
be made more nutritious
by replacing mayonnaise
SHEPHERDCARE
Contact:
Meredith Smith
Director of
Marketing
678-603-1321
HOSPICE
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with a thick Greek yogurt
as the base of the dress
ings. Greek yogurt adds
live and active cultures
that can improve gut
health, and the yogurt
also will cut down on the
calories and fat in the
recipe. Greek yogurt also
can be used in onion or
vegetable dips for snack
platters.
Cook with the right
pans
Cast-iron, nonstick or
enamel-coated pans and
skillets require less oil
or butter while cooking
to prevent foods from
sticking. That translates
into roughly 120 fewer
calories per tablespoon
of oil.
Taste before season
ing
Replace salt with oth
er herbs and spices that
can add flavor without
extra sodium. In addition,
always taste the recipe
before adding more salt.
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Georgia Department of Public Health
District 4 Public Health
LAMAR COUNTY HEALTH DEPARTMENT
Lamar County Health Department
100 Academy Drive
Barneville, GA 30204
Phone (770)358-1483
Make your appointment today!
Clinic: 1(800)847-4262 /(706)845-4035
WIC: 1(866)636-7942 / (706)298-6080
Hours
Monday-Friday
8:00a.m.- 5:00p.m.
We Protect Lives.
[L';) www.district4health.org
dfa District4Health
O D4publichealth
Serving: Butts, Carroll, Coweta, Fayette,
Heard, Henry, Lamar, Meriwether, Pike,
Spalding, Troup and Upson Counties.
Please consider getting vaccinated.
It is your best defense against COVID!
We offer walk in vaccinations on
Monday, Wednesday, and Friday.
Flu shots are in stock!
Flu season is quickly approaching,
and it’s time to go ahead and get your
flu shot to stay protected.
Flu shots are covered by most
insurance plans, or $25 for those
without coverage.
Stop by and get yours today!
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COVID-19
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December 24-
December 31-
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