Healthy Methods Used in Food Preparation
Healthier Food Prep Options
It's important to consider your health, even when you decide to cheat a little. Even the worst foods can be improved with a little bit of forward thinking. There are a few main things you can do: cut the fat, cut the carbohydrates, or change the preparation method. Here are some tips to make bad-for-you dishes into more healthy versions.
Use Low Fat Dairy Substitutes
When a recipe calls for dairy, use low or no fat versions. Dairy is commonly where a lot of added fat can come in, but there are a lot of substitution options. Instead of using cream, try using half and half or whole milk.
Instead of whole milk, try skim. You could also try using low-fat cheeses, such as cottage cheese, in place of fattier versions of ricotta.
Broil, Grill, Poach or Bake Your Meat
The preparation method for meat is what adds a lot of undesirable fat to it. Broiling, grilling, poaching and baking are methods that don't add a lot of fat, if any. Avoid deep frying and pan frying.
Saturated Fats Are Not an Option
If you must cook your meats in fat, avoid using saturated fats like lard and butter. Choose a vegetable or canola oil instead.
Streaming Veggies Versus Sautéing Them
Try steaming vegetables rather than sautéing or frying them. Many people claim to not like steamed veggies, but you have to remember that veggies take to steaming very well. Often, they take too well, and you end up with mush. The key is to lightly steam them and then season lightly, with a sprinkle of lemon juice, for example.
Watch Out for Added Sodium
Sodium is a culprit for lots of people. Cut sodium in your cooking by first considering your ingredients – if you're using canned components, chances are that they already contain a huge amount of sodium, and you probably don't need to add any more. If you are trying to cut your sodium intake, try reducing the amount you add by half. The food may taste bland at first, but over time you will get used to it and be able to reduce the salt even more. Substitute in extra spices, such as pepper and herbs, to make up for the flavor lost through salt. Also, avoid adding MSG to recipes – many older cookbooks call for it, and you can buy it at many food stores. It is not a healthy additive.
Select Lean Meat Alternatives
The meats you select should be of the lean variety. This is easy when selecting ground meats, since the percentage lean to fat is printed on the package. When selecting things like steak, though, you have to make sure to pick the steaks that show the least amount of visible white fat – or, be sure that it's fat you can trim off.
Understand What a Real Portion is For Your Body
The final way to avoid consuming too many calories, and maybe even the most important part, is to watch potion sizes. We've been taught from a young age to clean our plates, even if we are full already. Also, sometimes we keep eating just because the second helping is right there, in the pan. Exercising self-control is important in these situations.
