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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 CARE" it s not just our name, it's our lifestyle! GRIFFIN OFFICE: 1501B Kalamazoo Dr., Griffin, GA 30224 THOM ASTON OFFICE: 201 N. Church St., Thomaston, GA 30286 We service all surrounding counties to each office. www.ShepherdCareGA.com 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. k r 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! dl r k r m k ♦ ) i COVID-19 Vaccine Clinic Holiday Hours November 26- IO CLINIC November 30- 1:00pm-4:30pm December 24- December 31- Regular Clinic Hours Tuesdays & Fridays 7:30am-12pm & 1:00-4:30 pm UPSON Walk-Ins Welcome Regional Medical Center