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Food Selection Tips in the Kitchen


By adhering to these general rules, you will find yourself more health-conscious while preparing foods. Before you even notice, you may have cut off that extra few pounds you are hoping to get rid off!

  • Trim all visible fat from meat or poultry, including the skin.
  • Use canned tuna packed in water, not oil.
  • Sauté foods in cooking spray, low sodium broth, or fruit juice.
  • Bake, broil, grill, poach, steam, or microwave foods instead of frying.
  • Cook and bake with a monounsaturated oil such as olive oil, canola oil, or peanut oil.
  • Use evaporated fat-free milk in place of whole milk or cream in sauces, soups, and baked goods.

  • Omit the butter, margarine, or cooking oil called for in package directions for rice or pasta.
  • Cut cholesterol by substituting two egg whites or ¼ cup egg substitute for one whole egg in recipes.
  • Serve bean-based dishes such as vegetable chili or a hearty bean soup once or twice a week for a meal that is low in fat, low in saturated fat and low in cholesterol (hold the high-fat cheese or sour cream), and high in fiber.
  • Replace high-fat ingredients in soups, sauces, and dips such as sour cream, yogurt, and mayonnaise with reduced-fat counterparts.

  • Substitute whole wheat flour for up to half of the all-purpose flour called for in recipes. This adds fiber to baked goods.
  • Add salt either during cooking or at the table - not both. Either way, measure the amount you use.
  • Reduce the salt in canned vegetables by draining them in a coriander, then rinsing with tap water.
  • Use nuts sparingly as some are high in calories and fat. Toast the nuts for more crunchy and aromatic flavor.


View Food Selection Tips at Supermarket

View Food Selection Tips at Restaurants


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