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.

Additional information from the American Cancer Society: