Make Small Changes Now for a Big Impact Later
The American Cancer Society, in partnership with Kohl’s, offers easy tips to help you and your family make small changes that can have a big health impact. The changes can reduce your cancer risk and are easier to make than you think.
Holiday baking: Lighten up your recipes
The holidays can be a tough time to stick to healthy eating goals. But if your traditions involve baking, a few simple ingredient changes can help you cut some of the sugar, fat, and calories – without sacrificing the taste.
This year, make some new baking traditions by adapting your family recipes with these tips:
- Substitute whole-wheat flour for up to half of the white flour called for in the recipe.
- Make muffins using oatmeal, bran, or whole-wheat flour.
- Reduce the fat by ¼ (if a recipe calls for 1 cup of oil, use ¾ cup). You can also reduce the sugar by ¼.
- If making sweet breads, such as banana bread or zucchini bread, cut the oil in half and replace with an equal amount of applesauce, mashed banana, or even canned pumpkin.
- If a recipe calls for nuts, use half the amount and toast the nuts (whole, not chopped). This intensifies the flavor and saves on calories.
- Replace half the eggs with egg whites, using 2 egg whites per egg. (If a recipe calls for 2 eggs, use 1 whole egg and 2 egg whites.)
- Grease the pan with non-stick spray instead of butter.
- Substitute evaporated skim milk for whole milk or cream.
Take control of your health and help reduce your cancer risk.
- Get regular check-ups and age appropriate cancer screening.
- Know yourself, your family history, and your risks.
- Stay away from tobacco.
- Protect your skin.
- Limit how much alcohol you drink (if you drink at all).
- Get moving with regular physical activity.
- Eat healthy, including plenty of fruits and vegetables.
- Get to and stay at a healthy weight.
Use the links on the left to get more information on how the Kohl’s Healthy Families program can help you and your family stay well.