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Feb 08, 2021 5:38 pm
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