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Miriam E. Nelson, Ph.D Responds:
Miriam E. Nelson, PhD, of Tufts University and the best-selling author of the Strong Women book series, responds: Southern foods are among the "comfort" foods many folks cherish. True, some can be higher in fat or calories, but simple modifications to your favorites can go a long way toward lowering the calorie and fat content. That way, you can still enjoy Southern soul-food favorites – and still stick to your diet.
Pick better potatoes. Potatoes have received a bad reputation, but they're actually a nutritious source of carbohydrates. Instead of frying, enjoy your potatoes mashed. And use low-fat sour cream or plain yogurt along with plenty of herbs and garlic to season. The same goes for potato salad.
Catch nutritious fish. Catfish and many other types of fish are traditionally fried, but once you try other cooking methods, you'll never return to your old traditions. Coat your favorite fish lightly in seasoned bread crumbs or cornmeal, and then broil or bake.
Easy with eggs. Eggs are a wonderfully nutritious food but if you're trying to cut calories and fat, simply substitute egg whites for the whole egg, especially when baking. If your sweet potato pie recipe calls for two eggs, use one whole egg and two additional whites. Or use cholesterol-free egg substitutes. To really cut calories and reduce sugar, consider using a sugar substitute, too. And keep your eyes peeled for recipes that replace the oil in baking with applesauce or prune puree. That way you can lighten up on the oil, and your friends and family will never know the difference.
Switch your seasonings. Bacon and ham hocks have their fair share of fat, and many of our favorite Southern recipes load up on these tasty treats. A simple switch to turkey wings (smoked, preferably) will add plenty of flavor with less fat and fewer calories. These small changes will go undetected by your tastebuds but will be appreciated by your body. As with all things, however, moderation is key – reduce the fat or calories and also practice portion control.
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Miriam E. Nelson
Ph.D
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