 Read
the labels on dairy products and choose those with a lower percentage
of
fat. |
| Choose
leaner cuts of meat and generally cut down on the amount of meat you
eat. |
| To
reduce saturated fat, control the size of your portions, trim the fat
off
meat and remove the skin from poultry before cooking. |
| In
soups, salads, stews or as a spread, legumes are a very good substitute
for meat, minus the fat and with lots of dietary fibre as a bonus.
Introduce
more alternatives like beans. |
| Make
a meat marinade from nonfat or low-fat salad dressings, wine, flavored
vinegars and citrus fruits, such as limes, lemons and oranges. |
| Use
meat as an ingredient instead of the main course. |
| Sauté
vegetables in broth or fruit juice instead butter or oil - you get
moisture
without fat. |
| Use
1% or skim milk in soups and puddings, and 1% evaporated milk instead
of
cream in sauces. |
| Try
cooking methods that don't call for fat, such as braising, baking,
grilling,
steaming, microwaving or pressure cooking. |
| Give
greater importance to cereals, vegetables and fruits in your meal plan. |
| Use
non-stick pots or pans to sauté meat, poultry, fish and
vegetables. |
| Add
interest with different types of pasta or rice, and whole wheat noodles. |
| Introduce
more dark leafy green vegetables like spinach or rapini by adding them
to salads, soups, or a stir-fry. |
| Sneak
extra vegetables into pasta sauces and other dishes. |
| Stir
chopped fresh fruit or dried fruit into hot cereal or a favorite muffin
recipe. |
| Use
fruit purees as toppings for pancakes, waffles, and low-fat yogurt. |
| Make
dips and salad dressings with low-fat yogurt. |
| Remember
that variety is still the best guarantee of a healthy, balanced diet. |
| Experiment
with couscous, brown rice, millet, and kasha. |
| Try
combination dishes like casseroles or a stir-fry to introduce different
tastes. |
|
| Try
Our Healthy Eating Recipes |
