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Tips for Healthy Cooking


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When Buying:

  • Buy low fat
  • Buy leaner meat cuts
  • Buy reduced salt bread and breakfast cereals
  • Buy wholegrain bread
  • Buy reduced fat, such as cheese or mayonnaise

When Cooking:

  • Steam, bake, grill, braise, boil or microwave
  • Limit the use of oil
  • Use olive or canola oil
  • When needed, use cooking sprays
  • Do not use butter
  • Do not deep fry
  • Use non-stick cookware
  • Don't add salt to food while its cooking
  • Use Iodized salt
  • Use low fat yoghurt, low fat soy milk or evaporated skim milk instead of cream or thickener
  • Use pesto, salsas, chutneys and vinegars instead of sour creams, butter and creamy sauces
  • Reduce the use of soy sauce, tomato sauce and processed sauces and condiments
  • Reduce the use of cheeses – they are high in salt
  • Limit the use of spreads high in saturated fat like butter and cream cheese
  • Add herbs in the last few minutes of cooking

Cooking Meats:

  • Instead of cooking, grill or stir fry
  • Use a pressure cooker
  • Trim any fat you can see
  • Remove chicken skin at the end of cooking – it's high in fat
  • Limit the use of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf

Cooking Vegetables:

  • Use fresh vegetables
  • Scrub vegetables rather than peel them
  • Microwave or steam instead of boiling vegetables
  • Put vegetables in a hot pan, then spray with oil when browning them
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