HEALTH CARE TIPS : FOOD AND NUTRITION
easy cooking methods can result in healthier eating.
� Invest in nonstick
Instead of pouring oil in a pan when you cook, use
nonstick cookware. One tablespoon of vegetable oil has 120 calories and 14
grams of fat. Or use vegetable cooking sprays. A one-second spray has
negligible calories and less than 1 gram of fat.
� Hold the oil
Saut vegetables such as onions, mushrooms or celery
in a small amount of wine, broth, water, soy sauce or Worcestershire sauce.
� Think flavor, not fat
Keep a supply of
onions, fresh garlic, ginger root, Dijon mus-tard, fresh lemons and limes,
flavored vinegars, sherry or other wines, cornstarch (to thicken sauces), and
plain fat-free yogurt.
� Try different cooking
Microwave or steam vegetables. Then dress them up
with flavored vinegars, herbs and spices. Cook fish in parchment paper or foil
to seal in flavors and juices.
� Modify recipes
In most recipes, you can reduce sugar, salt and fat
by one-third to one-half without sacrificing taste.
� Minimize meat
Buy lean cuts of meat. Decrease the amount of meat
in casseroles and stews by one-third and add more vegetables, rice or pasta. Or
replace meat with beans.
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HEALTH CARE TIPS : FOOD AND NUTRITION : Using healthy cooking methods |