Using the right cooking methods can help you eat more healthfully. With a few smart swaps and easy techniques, you can reduce the fat and calories in your meals. Preparing meals at home can give you control over all the ingredients used and allows you to limit added sugars and sodium as well.
Step 1
Use ingredients low in saturated and trans fats. Choose proteins, such as fish, chicken breast and beans, most often. Trim visible fat and choose lean cuts, such as sirloin or eye of round, when you do cook beef. Limit your intake of egg yolks and opt for egg whites most often. Switch to low-fat or nonfat dairy products. Aim for at least 4 1/2 cups of fruits and vegetables daily.
Step 2
Stock up on unsaturated fats for cooking. Opt for plant oils, such as olive, canola, safflower and soybean, for cooking. Limit or eliminate intake of solid fats, such as shortening, butter and margarine. Switch from creamy dressings, such as ranch and blue cheese, to olive oil-based dressings.
Step 3
Roast, poach, grill or broil meats, fish and poultry. Cook tough cuts of meat, such as top round beef, at high temperatures, alongside vegetables such as carrots, onions and parsnips. Simmer delicate seafood, such as shrimp or flounder, in a small amount of water flavored with herbs and spices. Marinate chicken breast in a mixture of acid -- citrus or vinegar -- and olive oil, and place on the grill. Place salmon, thin cuts of chicken breast or lean ground turkey or beef patties on a broiling pan, with a draining rack to catch extra fat.
Step 4
Steam or roast vegetables without added fat. Alternatively, sauté them in a small amount of olive or canola oil and add broth if they need more moisture. Add flavor with a squeeze of lemon or sprinkle of Parmesan cheese. Include vegetables, or fruits, at every meal.
Step 5
Cook whole grains, such as brown rice and quinoa, in water or low-sodium broth. Add sliced mushrooms, onions, lemon zest and vegetables for flavor.
Step 6
Simulate deep-fat frying with oven-frying. Dip chicken or fish in egg whites and then whole wheat bread crumbs. Place on a baking sheet in a 400 degree Fahrenheit oven for 15 to 20 minutes, turning once during cooking. Toss wedges of potato -- sweet or russet -- with olive oil and salt and roast on a baking sheet at 400 degrees Fahrenheit for 15 to 20 minutes to make healthy french fries.
Step 7
Substitute whole wheat flour for white flour in baked goods. Cut out 10 to 15 percent of the sugar in muffin, cookie and sweet bread recipes. Use canola oil instead of butter. Opt for whole wheat pasta and brown rice over white varieties.
Step 8
Make one-dish meals by stir-frying or pan sautéing in a small amount of olive or canola oil. Include multiple vegetables and limited amounts of meat.
Tips and Warnings
- Keep portion sizes moderate, even healthy foods have calories which can lead to weight gain if eaten in excess.
- When grilling, avoid overcooking or charring foods as it causes the formation of compounds that may increase your cancer risk. Marinating and avoiding extremely high heat makes grilling a healthy technique.
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