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Healthy Living: Lightened up country classics

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• To celebrate Food City’s 100-year anniversary, we’ve taken a few classic, old-fashioned recipes and modernized them to make them healthier for 2018.

• 100 years ago, WW1 was coming to an end; during this time, food scarcity was a national problem and therefore government food rations were necessary; sugar, various vegetables, tea, and eggs were a few items you may have been given.

• Today we are going to learn healthy alternatives to fried chicken, homemade biscuits, and classic apple pie. We will showcase how to decrease saturated fats, make smarter substitutions, and increase healthy fats.

Decreasing saturated fat

• The American Heart Association recommends <10% of a day’s calories to come from saturated fats; so for a typical 2000 calorie diet, this is 200 calories or about 22g of saturated fat.

• Saturated fats are found mostly in animal products such as meats, cheeses, butter, and other dairy foods.

• Saturated fats increase LDLs (or “bad” cholesterol) and decrease HDLs (“good” cholesterol), which increases the risk for heart disease and stroke

• Example: replacing lard or butter with canola oil, as we have in all 3 of today’s featured recipes

Make smarter substitutions

• Try substitutions that will not compromise texture or flavor, such as replacing a cup of heavy cream with ½ C of low fat yogurt

• Try baked snacks instead of fried options

• When dining out, opt for grilled sandwiches instead of fried varieties

• Always search for ways to add more color to your plate

• Example: lower fat milk used in today’s recipes in place of full-fat buttermilk or whole-wheat flour in place of standard bleached flour for the biscuits

Increasing healthy fats

• Replacing butter or lard with canola oil (as in today’s recipes)

• Add nuts to salads or desserts (as in today’s salad)

• Aim to eat fatty fish, such as salmon, 1-2x per week

• Add avocados to salads, sandwiches, smoothies, or as a stand-alone, heart-healthy snack

Each of our featured recipes today hit on all 3 of these key points: they reduce saturated fats, contain a smart substitution, and increase healthy fats!

• There are numerous ways to make popular “comfort foods” more healthy and adaptable to any diet or palate.

• Food City challenges you to get creative in the kitchen with adapting some of your own family favorite recipes to make them more nutrient dense!

• Don’t forget to participate in our treasure hunt for a chance to win your share of $100,000!