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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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5 Quick Makeovers continued...

4. French fries

  • Choose lower-fat frozen French fries.
  • Bake them instead of frying.
  • Complement this side dish with a fruit and a vegetable, so the family doesn’t overdo the fries.

BEFORE: 245 calories, 12 g fat, 5.6 g saturated fat, 0.8 g fiber per 3-ounce serving

AFTER: 122 calories, 4 g fat, 0.5 g saturated fat, 1 g fiber per 3-ounce serving

SAVINGS: 123 calories, 8 g fat, 5.1 g saturated fat, plus 0.2 g fiber added!

5. Mexican dishes

  • Use reduced-fat Monterey Jack and/or cheddar cheese.
  • Work in beans every chance you get.
  • Use extra-lean meat (super-lean ground beef or ground sirloin, skinless chicken breast, lean pork trimmed of visible fat).
  • Use fat-free or light sour cream instead of regular.
  • Work in whole grains and vegetables (such as brown rice, whole wheat tortillas, tomatoes, green peppers, etc.).

 

2 Recipes for a Healthier Twist on Family Favorites

Your family won't even know they're eating healthier when they're digging into these delicious versions of family favorites.

Easy French Bread Pizza

A quick alternative to frozen pizza. Easy for kids to assemble, then Mom or Dad can broil them.

2 French-bread sandwich rolls, split in half

Olive oil or canola cooking spray

1 teaspoon Italian herb seasoning

1/2 cup bottled pizza sauce or marinara sauce

3/4 cup shredded reduced-fat sharp cheddar cheese

3/4 cup shredded part-skim mozzarella cheese

Optional vegetable toppings:

  Chopped green onions

  Tomato slices

  Zucchini slices

  Mushroom slices

  Artichoke hearts

  Sliced olives

  • Preheat broiler.
  • Spray the tops of the French-bread roll halves with canola or olive oil cooking spray, then sprinkle the Italian seasoning over the top of each.
  • Broil bread halves until lightly brown on top. Watch carefully so they don't burn.
  • Spread 1/8 cup pizza sauce over each half, then sprinkle 1/4 of the cheddar cheese and 1/4 of the mozzarella over each half.
  • Arrange any vegetables you choose on top of the cheese.
  • Broil until the cheese is melted and bubbly (about 2 minutes).

Yield: 4 servings

Per serving (without the vegetable toppings): 189 calories, 12 g protein, 20 g carbohydrate, 6.5 g fat, 4.3 g saturated fat, 15 mg cholesterol, 2 g fiber, 430 mg sodium. Calories from fat: 36%.

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