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Healthy eating begins with recipe by Annie Stuhlreyer and Katie Perry Dietetic Interns We have all heard the talk about changing the way we eat to stay healthy. What many of us don't realize is that healthy eating begins with something very simple, the recipe. Here are a few tips: Look at the source of fat. Fat is an important part of any recipe and it can play many roles. Not only does it hold the product together, it also gives moisture, texture, and flavor. To uphold the quality of your favorite recipe, completely removing the fat may not be necessary. There are two things you can do. 1. Decrease the amount of fat used. 2. Make substitutions. Look at the method of preparation. How is the product cooked? Is it fried, grilled, baked, etc? Lowfat methods of cooking include grilling, baking, roasting, braising, stir-frying, broiling and steaming. Get into the habit of using these methods. Pay close attention to the portion size indicated on the recipe. For instance, a recommended serving of meat is 3 - 4 ounces, or about the size of a deck of cards. A complete vegetable serving is one cup of raw vegetables or 1/2 cup of cooked vegetables. For grains, such as pasta, the serving size is 1/2 cup. Many recipes go above and beyond the recommended serving size. Measure out your portions and put what's left in your refrigerator for the next day. Cooking nutritiously can be both rewarding and fun. Experiment; incorporate some of your favorite ingredients and flavors; become familiar with your recipes and adjust them accordingly.