Healthy Cooking Tips

Decrease the fat and calories in your diet by following some of these suggestions for cooking and serving.

These cooking methods tend to be lower in fat:

• Bake
• Broil
• Microwave
• Roast–for vegetables and/or chicken without skin
• Steam
• Stir-fry or sauté in cooking spray, reduced sodium broth, or small amounts of vegetable oil
• Grill seafood, chicken or vegetables

Try some of these suggestions to cut down on fat and calories when you are serving meals. You'll probably be surprised how easy it is!

• Two tablespoons of butter on a baked potato can add an extra 200 calories and 22 grams of fat! However, 14 cup salsa only adds 18 calories and no fat!

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

• Herbs–oregano, basil, cilantro, thyme, parsley, sage, or rosemary
• Spices–cinnamon, nutmeg, pepper, or paprika
• Reduced-fat or fat-free salad dressing
• Mustard
• Catsup
• Fat-free or reduced-fat 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
• Sprinkle of butter flavor
• Red pepper flakes
• Sprinkle of parmesan cheese
• Sodium-free salt substitute
• Jelly or fruit preserves on toast or bagels

Reprinted with permission from the National Heart Lung Blood Institute

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