Preparing Food the Healthy Way


Cooking low calorie, low-fat dishes may not take a long time, but best intentions can be lost with the addition of butter or other added fats at the table. It is important to learn how certain ingredients can add unwanted calories and fat to low-fat dishes -- making them no longer lower in calories and lower in fat. The following list provides examples of lower fat cooking methods and tips on how to serve your low-fat dishes.

Low-fat Cooking Methods
Bake
Broil
Microwave
Roast (for vegetables and/or chicken without skin)
Steam
Lightly stir-fry or saute in cooking spray, small amounts of vegetable oil, or reduced sodium broth
Grill seafood, chicken, or vegetables

Avoiding Extra Calories and Fat
Look at the following examples for how to save calories and fat when preparing and serving foods. You might be surprised at how easy it is.

Two tablespoons of butter on a baked potato adds an extra 200 calories and 22 grams of fat. However, 1/4 cup salsa adds only 18 calories and no fat.

Two tablespoons of regular clear Italian salad dressing will add an extra 136 calories and 14 grams of fat. Reduced fat Italian dressing adds only 30 calories and 2 grams of fat.

Try the low-fat flavorings listed below as an alternative to extra butter and salt--they can be added during preparation or at the table.

Herbs -- oregano, cilantro, thyme, parsley, sage, or rosemary
Spices -- cinnamon, nutmeg, pepper, or paprika
Reduced fat or fat-free salad dressing
Mustard
Ketchup
Fat-free mayonnaise
Fat-free or reduced fat sour cream
Fat-free or reduced fat yogurt
Reduced sodium soy sauce
Salsa
Lemon or lime juice
Vinegar
Horseradish
Fresh ginger
Sprinkled butter flavor (not made with real butter)
Red pepper flakes
Sprinkle of parmesan cheese (stronger flavor than most cheese)
Sodium free salt substitute
Jelly or fruit preserves on toast or bagels

Click here to read about tips for dining out.