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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.
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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.
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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.
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