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By HELEN SMITH ■— ... Eutnilon Agent, Home Economics ; Everyone wants to be healthy. (Wealthy and wise, too!) What you eat and do can help you to stay healthy. In recent years, there has been much emphasis on changing one’s diet to reduce the risk, of heart . disease and cancer, as these two diseases are the major causes of death in the U.S. ; February is observed by the Rational Heart Association as Heart Month. It is a time to focus on cardiovascular disease, its causes and ways to prevent it.
The Extension Service has a comprehensive publication on “Heart Healthy Eating — Fat, Cholesterol, Fiber and Sodium.” It is publication 348-898. For a free copy, call the Extension Office at 675-3619. - For my nutrition column this week, I would like to discuss baking tips for a healthy heart.
xOverall goal: Use less total fat. Reduce the amount of margarine, oil and shortening you buy. Chbose recipes low in these ingredients. Yeast breads are especially low in fat and sugar.
Lightly oil pans to prevent sticking. At 100 calories per tablespoon (11 gram of fat) keep the use of oil or shortening as low as possible. Use a non-stick vegetable cooking spray or make you own by mixing two parts .liquid lecithin with one part vegetable oil. ■,v Use soft tub margarines, which are higher in polyunsaturates, instead of stick margarine as a spread. Even better, use a fruit spread with no fat. Most diet margarines are not recommended for baking.
Reduce fat in most quick breads, muffins, pancakes and sweet loaf "breads by 1/3 to 1/2. You may need to ;experiment with additional liquid .depending on the product. Buttermilk 'often makes a great substitute for ; most of the oil or fat. ’ Read labels carefully. Do not be { misled by “cholesterol free”; the food • may still contain saturated fats such {as.coconut or palm oils. All kinds of I fat have the same value — 9 calories {per gram. { * Buy low-fat or skim-milk varieties of your favorite dairy products. These contain just as much, if not higher, amounts of calcium, and other nutrients. Dry milk has no fat and i therefore has no cholesterol. For 1 {cup of milk, stir together 1/3 cup dry {milk and water to equal 1 cup. *
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