Weight Loss - Dieting Nutrition Resources - Tips For Healthier Cooking


When you’re trying to be healthier, simple changes in your cooking can reduce sodium, fat, and cholesterol.  You don’t have to give up your favorite foods—often, a minor change can make a big difference.

VEGETABLES

  • Steam vegetables in a basket or colander over boiling water. They’ll retain more flavor and won’t need as much seasoning.
  • Add grated carrots or zucchini to spaghetti sauce and meatloaf to increase your vegetable intake.
  • Wrap cut veggies like green and red peppers, mushrooms, or zucchini with some reduced fat cheese in a whole-grain tortilla for a quick and easy snack.
  • If your family won’t eat vegetables, consider trying new recipes or serve vegetables raw with a low fat tasty dip.  Involve children in preparing vegetables.

FRUITS

  • Salad with fruitAdd fruits to muffins, pancakes, salads and desserts.
  • Serve a simple fruit salad with low fat or nonfat yogurt for dessert.
  • Try grilling fruit such as peaches, plums, or pineapple.  Serve with nonfat frozen yogurt.
  • Add dried fruit to grain dishes such as rice, couscous, and quinoa for extra flavor and sweetness.
  • Toss fresh fruit on cereal, waffles, or pancakes.

GRAINS

  • Choose whole grains instead of “white” products.  Try using whole wheat flour, brown rice, oatmeal, or whole cornmeal.
  • Add whole grains such as oat bran or wheat bran to muffin and bread recipes.  Sprinkle oat bran over instant oatmeal to add fiber and nutrients.

DAIRY

  • drinking milkBuy low fat, reduced fat, and nonfat versions of dairy products.  For adults and children age 2 and older, gradually replace whole milk with 2% milk, then 1% or skim milk. They may not even notice.
  • Use low fat milk, evaporated skim milk, or fat free half & half when making creamy sauces, soups, or puddings.

MEATS

  • Trim visible fat or the white portion from meat before cooking.
  • Choose lean cuts of meat. Cuts labeled “loin” or “round” are usually leaner.
  • Roast meats and poultry with a rack in the pan so fat drips away from the food.
  • Choose fish, shellfish, and poultry (with the skin removed) more often.

FATS, OILS, and SWEETS

  • Use olive oil, canola oil, or peanut oil in place of butter or margarine.  Use less of all fats and oils.
  • Try low fat, reduced fat, or nonfat versions of salad dressings.
  • Try lemon juice, herbs, vinegar, tomatoes, or spices to season food instead of salt, butter, or margarine.
  • When baking, use plain low fat or nonfat yogurt instead of sour cream.
  • Sauté foods in a nonstick pan using a little bit of nonstick spray.

GetFit Tips were taken from www.eatright.org, by the American Dietetic Association and www.CDC.gov by the Centers for Disease Control and Prevention.