How to Improve the Nutritional Value in Recipes
Being a dietitian can be incredibly rewarding, and for me, a lot of fun! One of my favourite parts of being a dietitian is menu planning and tinkering with recipes. Has your doctor asked you to eat differently, maybe to eat less salt or more protein? Have you thought to yourself, "How exactly do I change my recipes to do that?" In this blog post, I will give suggestions on how to improve the nutritional value in recipes you are already using.
Increasing the Protein Content
Increasing the protein content of recipes can be useful to help build muscle, skin, hair, nails, and bone, and maintain immunity. Protein helps to maintain and improve strength, and heal tissues, as I previously mentioned in my blog post on four nutrients of concern for people over 50. You can read that blog post here.
Suggestions for Common Ingredient Swaps or Additions
Original Ingredient
Protein (g)
Swapped Ingredient
Protein (g)
3/4 cup Plain Stirred Yogurt (3% MF*)
6
3/4 cup Plain Greek Yogurt (11% MF)
8
1/4 cup Uncooked White Rice
3
1/4 cup Uncooked Quinoa
6
1 slice White Bread
2.5
1 slice Silver Hills Bread
6
Add 2 tablespoons Hemp Hearts
10
* MF=Milk Fat
Increasing the Calorie Content
Increasing the calorie content of recipes can be useful for those experiencing unintended weight loss or looking to gain weight. These suggestions can also be useful for those with reduced appetites or undergoing treatments or illnesses that increase your caloric needs.
Suggestions for Common Ingredient Swaps or Additions
Original Ingredient
Calories
Swapped Ingredient
Calories
1 cup 1% MF Milk
110
1 cup 3.25% MF Milk
160
30 g Light (19% MF) Cheddar Cheese
80
30 g (31% MF) Cheddar Cheese
120
Add 1/4 cup Pumpkin Seeds
180
Add 1/4 cup Granola
200
Lowering the Sodium Content
Lowering the sodium content of recipes is useful for general health. Not only is reducing salt intake beneficial to general health, but it can be useful in lowering blood pressure which lowers your risk of heart attack, stroke, and heart failure, and maintains kidney health.
Suggestions for Common Ingredient Swaps
Original Ingredient
Sodium (mg)
Swapped Ingredient
Sodium (mg)
1 cup Chicken Broth
920
1 cup No Salt Added Chicken Broth
60
1/2 cup Canned Diced Tomatoes
400
1/2 cup Canned No Salt Added Diced Tomatoes
5
1 tablespoon Soy Sauce
920
1 tablespoon Coconut Aminos
270
1/2 cup Tomato Pasta Sauce
460
1/2 cup Low Sodium Tomato Pasta Sauce
260
Increasing the Fibre Content
Increasing the fibre content of recipes can be useful for those experiencing issues with the bowel, including constipation and loose stools. Be sure to also increase your fluid intake if you decide to increase fibre in your diet.
Suggestions for Common Ingredient Swaps or Additions
Original Ingredient
Fibre (g)
Swapped Ingredient
Fibre (g)
2 tablespoons All Purpose Flour
1
2 tablespoons Whole Wheat Flour
2
Add 1 cup Lentils
6
Add 1 tablespoon Ground Flax
4
Add 1 tablespoon Wheat Bran
6
Where can I get more support with nutrition for healthy aging?
If you would like more advice on how to improve the nutritional value in recipes, I can help! I offer in-person and virtual nutrition counselling support for healthy aging, metabolic conditions, and neurological conditions.
Read more about my services here: Virtual and In-Person Nutrition Counselling.
If you would like to book your free 15 minute discovery call with me, you can do so here.
And remember to check with your insurance provider to see if you are covered for Registered Dietitian Services through your plan or health spending account. Dietitian services are also tax deductible!