20 Tips for Healthy Cooking and Shopping

20 Cooking tips

  1. Choose lean cuts and trim fat before cooking
  2. Roast, bake, broil, or simmer meat, poultry, and fish. Cook meat and poultry on a rack so that the fat will drain off.
  3. Remove the skin from poultry before cooking. Avoid pre-basted turkey, which is often injected with saturated coconut oil.
  4. Chill meat or poultry broth, stews, and soups until the fat solidifies, rises to the top, and can be spooned off.
  5. Sear meat quickly in a nonstick pan and then lower heat to cook to desired doneness; if heated slowly, the meat will cook in its own fats.
  6. Nonstick cookware and nonstick vegetable cooking sprays reduce the need for oil and shortening.
  7. Most salad dressings are high in fats and calories. Use fat-free or low-fat preparations or lemon juice.
  8. Allow butter or margarine to soften before use, so that it can be spread sparingly.
  9. Do not add oil to pasta water; butter or margarine to rice; butter or milk to mashed potatoes. Add low-fat yogurt or buttermilk to potatoes.
  10. Replace whole milk with low-fat or skim milk in all recipes.
  11. Avoid nondairy creamers and nondairy toppings, which are usually high in saturated fats and calories.
  12. Use low-fat mayonnaise instead of regular. Use mustard on sandwiches.
  13. Sauté vegetables in chicken stock, bouillon, or wine instead of in butter, margarine, or oil.
  14. Serve smaller portions of high-fat foods and increase servings of vegetables.
  15. When shopping, look for the low-fat or reduced calorie varieties of yogurt, cottage cheese, and ice cream.
  16. In most recipes, the fat or oil can be reduced by a third without altering texture or taste.
  17. Consume more high fiber foods such as fruits, vegetables, and whole grain breads, cereals, and pastas.
  18. Nuts and seeds are very good for nutrition but most contain high fat and calories so try to limit these.
  19. Some ready-made meals can be high in fat and sodium so limit these. If you must select these meals, try to get them with less than 5 grams of fat per 100 grams.
  20. Eat grilled or steamed fish, not deep-fried. Fish is high in omega-3 fatty acids, which are good for your heart health.