Cooking for Health
What you eat and how you prepare it can help reduce your risk of stroke and heart disease. The right diet can help control your cholesterol levels and blood pressure and can help you feel better and have more energy.
If you have diabetes, high blood pressure or high cholesterol, your doctor may have special recommendations.
Healthy Cooking Tips
Fill your grocery cart with a variety of lean meats and low-fat dairy products, whole grains and lots of fruits and vegetables.
Use cooking methods like roasting, baking, broiling, grilling, braising, sautéing, stir-frying and microwaving to help retain vitamins and minerals and keep fat and calories down.
Avoid cooking methods that add fat or allow food to cook in its own fat.
Choose cooking oils that contain 2 grams or less of saturated fat per teaspoon, such as safflower, soybean, corn, canola and olive oil. Choose liquid or soft-tub margarine and oil-based salad dressing.
Steer clear of butter, shortening, bacon, lard, chicken or meat fat, coconut oil, palm kernel oil and palm oil.
Baste meats and poultry with fat-free ingredients, such as wine, fruit juice or defatted beef or chicken broth.
Use chopped vegetables as a substitute for some of the bread when you make stuffing.
Add a few drops of lemon juice to the water you cook pasta in, and eliminate the salt and oil.
Cut down on saturated fat in creamy salad dressings by mixing in some nonfat or low-fat plain yogurt.
Thicken your soup or stew with pureed cooked vegetables.
In most recipes, one egg white and a little acceptable vegetable oil will substitute well for a whole egg. Egg whites contain no cholesterol and are rich in protein.
Adding butter, cream or cheese to vegetables increases fat as does frying vegetables.
Fruits that are fresh or canned in water have fewer calories than fruits in juice or syrup. Drain fruits canned in syrup.