Healthy Cooking Tips

  • Bake, broil, grill, roast, microwave or poach meat and poultry instead of frying them.
  • Roast meat and poultry on a rack so the fat drips away. Baste with low-fat broth instead of pan drippings.
  • Use non-stick cookware with cooking spray or broth instead of vegetable oil.
  • Trim skin and visible fat from meat and poultry.
  • Cook vegetables quickly in the least amount of water to preserve nutrients.
  • Steam or sauté vegetables.
  • In a combination dish or casserole, increase the amount of vegetable while decreasing the portion of meat.
  • Use legumes instead of meat in a combination dish.
  • Let soup, gravy or stew cool in the refrigerator, then skim the hardened fat from the top.
  • Prepare a smaller amount of meat for dinner and add another vegetable to the menu.
  • Substitute low-fat ingredients for high-fat ingredients in recipes
  • Use low-fat, low-sodium flavor enhancers such as herbs, spices, flavored vinegars and fruit juices.
  • Use more whole grains to increase the fiber content of recipes. For example, whole wheat flour, brown rice, whole wheat pasta, barley and oats.
  • Use ground round or ground sirloin instead of ground beef. Brown meat and drain it in a colander, then rinse meat with hot water to help remove fat.
  • Use soy products as meat replacement or meat extender in dishes such as meatloaf or spaghetti.
  • Choose fish more often. Salmon and tuna are both high in heart healthy omega-3 fatty acids.
  • A lean lunch meat style slice of ham is sufficient for seasoning most vegetables when a bacon or ham flavor is desired.
  • If your recipe calls for sautéing vegetables or meats in oil or butter, try several tablespoons of water, broth, wine, flavored vinegar, or fruit juice.  Then steam in a covered pot.

Purchase EatRight Our Favorite Recipes Cookbook for more low calorie, healthy recipes.