Posted On : 15.09.2015 12:43 pm
Chapter: HEALTH CARE TIPS : FOOD AND NUTRITION
Using healthy cooking methods
HEALTH CARE TIPS : FOOD AND NUTRITION
Several
easy cooking methods can result in healthier eating.
� Invest in nonstick
cookware
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
methods
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 |