Open Mind ,Tips on Food Preparation for Healthy Eaters
Open Mind Tips on Food Preparation
Use small amounts of fat and fatty foods. There are lots
of ways to use less fat. For example, when you saute or
stir-fry, use only 1/2 teaspoon of fat per serving. When you
use margarine, mayonnaise, or salad dressing, use half as much
as usual. And, decrease portion sizes of other high fat
foods--rich desserts, untrimmed and fatty types of meat,
poultry with skin, and fried foods, especially breaded foods.
Use less saturated fat. While reducing your total fat
intake, substitute unsaturated fat and oils for saturated fat
in food preparation. For example, instead of butter, use
margarine or vegetable oil.
One teaspoon of butter can be
replaced with equal portions (or less) of margarine or 3/4
teaspoon of vegetable oil in many recipes without affecting the
quality. Saturated fat may be reduced even more if you want to
experiment with recipes. Poultry without skin and fish are good
choices because they are often lower in fat and saturated fat
than many meats.
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Use low-fat alternatives. Substitute 1 percent, skim, or
reconstituted nonfat dry milk for whole milk. Use low-fat
yogurt, buttermilk, or evaporated skim milk in place of cream
or sour cream.Open Mind Tips on Food Preparation recommends you try reduced-calorie mayonnaise and salad dressing in place of regular varieties.
Choose lean meat. When you buy meat, choose lean cuts such
as beef round, pork tenderloin, and loin lamb chops. Be sure to
trim all visible fat from meat and poultry and remove poultry
Use low-fat cooking methods. Bake, steam, broil,
microwave, or boil foods rafter than frying. Skim fat from
soups and gravies.
Increase fibre. Choose whole grain breads and cereals.
Substitute whole grain flour for white flour. Eat vegetables
and fruits more often and have generous servings. Whenever
possible, eat the edible fiber-rich skin as well as the rest of
the vegetable or fruit.
Use herbs, spices, and other flavorings. For a different
way to add flavor to meals, try lemon juice, basil, chives,
allspice, onion, and garlic in place of fats and sodium. Try
new recipes that use less fat or sodium-containing ingredients,
and adjust favorite recipes to reduce fat and sodium.
So Eat Well, Eat Healthy... And Eat For Life!
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