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healthy cooking food



Healthier Preparation Methods for Cooking

  • Stock up on heart-healthy cookbooks and recipes for cooking ideas.
  • Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.
  • Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat. Nutrition - Fish Dinner (spot)
  • With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.
  • Make recipes or egg dishes with egg whites, instead of egg yolks. Substitute two egg whites for each egg yolk.
  • For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.
  • Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.
  • Use and prepare foods that contain little or no salt.
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Cooking withHealthier seasonings

  • Avoid using prepackaged seasoning mixes because they often contain a lot of salt. Use fresh herbs whenever possible. Grind herbs with a mortar and pestle for the freshest and fullest flavor.
  • Add dried herbs such as thyme, rosemary and marjoram to dishes for a more pungent flavor – but use them sparingly because they’re powerful.Nutrition - Herbs and Spices (original)
  • Use vinegar or citrus juice as wonderful flavor enhancers – but add them at the last moment. Vinegar is great on vegetables, such as greens; and citrus works well on fruits, such as melons.
  • Use dry mustard for a zesty flavor when you’re cooking, or mix it with water to make a very sharp condiment.
  • To add a little more “bite” to your dishes, add some fresh hot peppers. Remove the membrane and seeds first, then finely chop them up. A small amount goes a long way.
  • Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers, cherries, cranberries and currants have a more intense flavor when dried than when fresh. Add them when you want a burst of flavor.

Preparing and cooking foods with oils

  • Use liquid vegetable oils or nonfat cooking sprays whenever possible.Fats - Assorted Bottles of Oils (original)
  • Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.
  • Stay away from coconut oil, palm oil and palm kernel oil. Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.