14 Keys to a Healthy Diet

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods. Here are our guidelines for building a healthy diet.

Consume a Variety of Foods

Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer.
In addition, this will limit your exposure to any pesticides or toxic substances that may be present in a particular food. 

Keep an Eye on Portions

Sure, you can eat all the broccoli and spinach you want, but for higher-calorie foods, portion control is the key. In recent years, serving sizes have ballooned. In restaurants, choose an appetizer instead of an entree or split a dish with a friend. Don’t order anything that’s been “super-sized.” When reading food labels, check serving sizes: some relatively small packages claim to contain more than one serving, so you have to double or triple the calories, grams of fat and milligrams of sodium if you’re planning to eat the whole thing.

Eat Plenty of Produce

Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for more; if you eat fewer than 2,000 calories, you can eat less. Include green, orange, red, blue/purple and yellow produce.
The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, count as vegetables, though are moderately high in calories. Choose whole fruits over juice for more fiber. Frozen and canned fruits and vegetables are good options.

Get More Whole Grains

At least half your grains should be whole grains, such as whole wheat, barley and oats. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “100% whole wheat” or “100% whole grain.”
If it doesn’t say that, look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat (also called “white” or “enriched” flour) and/or sugar. Another option is to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council.

Limit Refined Grains, Added Sugar

The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. On food labels, watch out for “wheat flour” (also called “white,” “refined” or “enriched” flour) on the ingredients list. Also, limit foods with added sugar, such as soda and candy. These are sources of empty calories that contribute to weight gain. Many sugary foods are also high in fat, so they’re even more calorie-dense.

Enjoy More Fish and Nuts

Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Still, it’s best to eat them in place of other high-calorie foods. For instance, substitute olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats.

Cut Down on Animal Fat

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.

Shun Trans Fats

Trans fats are supplied by partially hydrogenated vegetable oils used in many processed foods (such as commercial baked goods, snack foods and stick margarines) and fast foods (such as French fries). Trans fats raise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk of heart disease. Since 2006, when a trans fat labeling law went into effect, many food makers have eliminated or greatly reduced these fats in their products.

Don't Worry About Cholesterol

Though a 300-milligram daily cap on cholesterol intake has long been advised, there's abundant evidence that cholesterol in food has little, if any, effect on blood cholesterol in most people. Thus, many experts no longer recommend limiting dietary cholesterol (found only in animal foods, notably eggs and shrimp). The best way for most people to lower their blood cholesterol is to reduce saturated fats (as in meats) and trans fats (from partially hydrogenated oils in processed foods). A possible exception is people with diabetes, who should talk to their doctor about their overall diet.

Keep Sodium Down, Potassium Up

Excess sodium raises blood pressure in many people and has other harmful effects. People over 50, blacks and those with hypertension, diabetes or chronic kidney disease—that’s most adults—should limit sodium to 1,500 milligrams a day (about two-thirds of a teaspoon of salt).
Everyone else should aim for less than 2,300 milligrams a day. At the same time, consume more potassium, which lowers blood pressure. Potassium-rich foods include citrus fruits, bananas, potatoes, beans and yogurt.

Watch Your Calcium and Vitamin D

These nutrients are vital for bone health. Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. If you get 1,000 to 1,200 mg a day from foods, no need to take a calcium supplement. It’s hard to consume enough vitamin D from foods, and getting it from sunlight is risky. Many people—especially those who are over 60, live at northern latitudes or have darker skin—may need a D (800 to 1,000 IU a day).

Choose Food Over Supplements

Supplements cannot substitute for a healthy diet, which supplies countless other potentially beneficial compounds besides vitamins and minerals.
Foods also provide the “synergy” that many nutrients require to be efficiently used in the body.
Still, for many people a basic multivitamin/mineral pill can provide some of the nutrients they may fall short on.
In addition, many people need calcium as well as vitamin D supplements to meet recommended intakes.

Be Aware of Liquid Calories

Beverages supply more than 20 percent of the calories in the average American’s diet. Some liquid calories come from healthy beverages, such as milk and 100 percent fruit juice. But most come from soda and other sweetened beverages and alcoholic drinks, which have lots of calories yet few, if any, nutrients. Soft drinks are a major source of sugar and calories for many Americans, especially children. Though juice is more nutritious than soft drinks, it’s also high in calories, so most people should drink no more than one cup a day.

Limit Alcohol

If you drink, do so in moderation. That means no more than one drink a day for women, two a day for men.
Older people should drink even less. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits.
While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health problems.
Even moderate drinking impairs your ability to drive and may increase the risk of certain cancers.
Some people, including pregnant women and those who have certain medical conditions, should avoid alcohol altogether.

10 Secret Tips For Weight Loss That We Followed

Before starting to diet, a crucial thing to remember is that while dieting you have to eat a nutritious and balanced diet. It simply means that no matter how much less food you consume in a day, it must contain food from all the food groups – whole grains, proteins, vegetables and fruits and dairy in the right proportion.

Dieting does not have to be boring. You can choose any regular food that you enjoy eating and make it healthier. For e.g: If you enjoy dosas, try to make dosa with healthier ingredients like oats or ragi.

Portion Control is the secret. Irrespective of the food you choose, have a strict control over the portion you eat.

Try to restrict your calorie intake to 1200-1500 calories per day.  I would recommend eating 3 meals of about 300-400 calories each and enjoy 3 mid meal healthy snack around 100 calories each. There are many online tools to help track the calorie count of the food you take.

Once a week, enjoy a meal of whatever you fancy throughout the week. This will reduce your craving as well as speed up your body metabolism.

Keep yourself mind busy with some work to stop it from thinking about food. The busier you are, the less likely you are to crave for food.

Dieting is recommended along with exercise of some form in order to reduce body weight. It is good to work out for 30 minutes to 1 hour in a day. This should include some walking and some moderate exercises.
Never skip breakfast. It is one important meal that in fact helps in weight loss. Also, eat your dinner light and early enough. Try to finish dinner no later than 8 pm.

Avoid fatty, oily and sugary foods as much as possible. Also avoid processed food. Instead, try to include more of low calorie and low carbohydrate food. Also, include lot of healthy snacks like fruits, buttermilk, salads, etc. Always have these healthy snacks on hand easily available so that you don’t end up eating junk.
Invest in a weighing machine. Checking your weight every day will surely motivate you and will also help you to plan out your meals.

Our Average Weekday Meal Menu When Dieting

Early Morning - A cup of milk without sugar

Breakfast – 2 Dosas or 2 Rotis or 2 Bread slices with some side dish or omelette.

Mid-Morning – 1 cup of any fruit or 1 cup of buttermilk or coffee

Lunch – 1 cup Rice or 3 Chapattis or a sandwich with 1 cup of Vegetables and some protein like chicken, fish, soya or mushroom.

Evening Snack – Tea with ½ cup of snacks

Dinner – Soup or Salad or Pasta or 2 of any Roti varieties

On Sundays, we indulge in whatever we love and do not bother much about the calorie count.

Healthier Preparation Methods for Cooking

When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat. (You can also save money.)

Here are some tips for a sensible home kitchen:

Using Healthier Methods of Food Preparation

• Stock up on heart-healthy cookbooks and recipes for cooking ideas.

• Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.

• Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat. Nutrition - Fish Dinner (spot)

• With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.

• Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk.

• For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.

• Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.

• Use and prepare foods that contain little or no salt.

Cooking with Healthier Seasonings

• Avoid using prepackaged seasoning mixes because they often contain a lot of salt.  Use fresh herbs whenever possible.  Grind herbs with a mortar and pestle for the freshest and fullest flavor.

• Add dried herbs such as thyme, rosemary and marjoram to dishes for a more pungent flavor – but use them sparingly because they’re powerful.Nutrition - Herbs and Spices (original)

• Use vinegar or citrus juice as wonderful flavor enhancers – but add them at the last moment.  Vinegar is great on vegetables, such as greens; and citrus works well on fruits, such as melons.

• Use dry mustard for a zesty flavor when you’re cooking, or mix it with water to make a very sharp condiment.

• To add a little more “bite” to your dishes, add some fresh hot peppers.  Remove the membrane and seeds first, then finely chop them up.  A small amount goes a long way.

• Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers, cherries, cranberries and currants have a more intense flavor when dried than when fresh.  Add them when you want a burst of flavor.

Preparing and Cooking Foods with Oils

• Use liquid vegetable oils or nonfat cooking sprays whenever possible.Fats - Assorted Bottles of Oils (original)

• Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.

• Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.

Alternative Cooking Methods to Frying

Instead of frying foods – which adds unnecessary fats and calories – use cooking methods that add little or no fat, like these:

• Stir-frying.  Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil.  Avoid high-sodium (salt) seasonings like teriyaki and soy sauce.

• Roasting.  Use a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings.  Instead of basting with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice.  When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat.

• Grilling and broiling.  Use a rack so the fat drips away from the food.Nutrition - Grilling Salmon Steaks (original)

• Baking.  Bake foods in covered cookware with a little extra liquid.

• Poaching.  Cook chicken or fish by immersing it in simmering liquid.

• Sautéing.  Use a pan made with nonstick metal or a coated, nonstick surface, so you will need to use little or no oil when cooking.  Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel.

• Steaming.  Steam vegetables in a basket over simmering water.  They’ll retain more flavors and won’t need any salt.

Spicy Roasted Chickpeas

Potato chips aren’t easy to replace. But these roasted chickpeas are simple, nutritious, crunchy, and satisfying. Leave off the spice if you don’t like spicy food. Got a sweet tooth? You can make a sweet version with a sprinkle of sugar and cinnamon instead of cayenne and salt.

4 Ingredients

1 can (15.5 ounces) chickpeas, rinsed and drained
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon cayenne pepper

Directions

Heat oven to 450 degrees and line a rimmed baking sheet with aluminum foil.
Place chickpeas, oil, salt, and pepper in a bowl and mix well.
Spread on baking sheet in one layer. Place in the oven and bake for about 15 minutes.
Remove pan, shake around to ensure chickpeas brown evenly, and return to oven for another 15 minutes until brown and crunchy.
Serve warm or at room temperature.

Healthier Rice Pudding

This recipe combines canned coconut milk and cooked rice—white or brown rice—to result in a delicious, creamy dessert. The coconut milk cooks the rice into a perfectly soft texture, and with a tad of sweetener and a dash of cinnamon, this vegan rice pudding is the perfect sweet comfort food.

Ingredients
1 cup coconut milk (about 1/2 can)
1 tablespoon agave or maple syrup
1 cup cooked brown or white rice
Dash cinnamon

Directions

Pour coconut milk into a small pot over medium-high heat. Bring to a simmer. Add agave and stir to combine. Add rice and continue to stir until evenly distributed.
Let mixture simmer for about 5 minutes. Liquids should boil off and mixture will become thicker. Serve sprinkled with cinnamon.

Mixed Vegetable Salad

This raw mixed vegetable salad takes the green leaves out of the mix and focuses more on the "topping" vegetables themselves. I often have trouble eating zucchini, carrots, and cabbage in their raw states because they are tough to chew and I'd rather save the effort by cooking them or replacing them altogether. However, by shredding the zucchini and carrot and finely slicing the cabbage, enjoying them raw is much easier. That's what makes this salad is so great—it allows me to get the most nutritional benefit from vegetables I normally shun.

The sun-dried tomatoes, feta cheese, and olives offer complementary textures and flavors and the vinaigrette packs a fresh, lemony punch. I like to serve this dish at the center of the dinner table family-style and go in for servings as I enjoy the main dish, because it acts somewhat as a palette cleanser throughout the meal. Enjoy!
What You'll Need:

1/2 large zucchini
1 carrot
5–6 dry sun-dried tomatoes, soaked in water for at least 30 minutes (or 5-6 oil-packed sun-dried tomatoes)
1/4 head red cabbage
1 handful parsley
1/4 cup olive oil
1 lemon, juiced
8–10 black olives
1/4–1/2cup feta cheese, crumbled
Salt and pepper to taste
What To Do:

Grate the zucchini and carrot, chop the sun-dried tomatoes, finely slice the red cabbage and chop the parsley. Place into a bowl.
In a separate small bowl whisk together the olive oil, lemon juice, salt, and pepper.
Pour the vinaigrette over the vegetables and toss until evenly distributed.
Put the mixture into a serving dish and top with olives and feta cheese.
Serve family-style and enjoy! Top with freshly ground pepper and an extra drizzle of olive oil or vinaigrette if desired.

The Best Cooking Oils for Your Health

In India, since time immemorial, the oil you use in your kitchen is largely dependent on where you come from. In Kerala, it's coconut oil, in Andhra and Rajasthan, it's sesame oil, in the east and north they use mustard oil and in central India and Gujarat groundnut oil is used. Different cultures eat differently and the type of oil fits beautifully into the food landscape of that region.

But all that changed in the 80's with the scare of cholesterol and heart disease. Overnight ghee got a bad name and we were told that we should avoid trans-fats and sunflower oil became popular. That was in the 90's.But today it's an altogether different story. You have new types of oil spilling across the grocery shelves from around the world and each new bottle label brings with it a new health hope.

One of the most important things to keep in mind is - that oil behaves differently when heated, it changes texture, color, taste as well as it's nutritional properties. When the oil reaches its smoking point, a lot of the nutrients are destroyed and it can sometimes potentially form harmful compounds. Also, different oils have varying amounts of fats - Polyunsaturated, Monounsaturated and Saturated fats.

The total quantity of oil consumption should not cross 2 teaspoons per person per day. That's as far as quantity goes, but what about the quality. Here's a look at various oils and why they are not created equal.

Sunflower Oil

The oil extracted from the seeds of sunflowers is known as sunflower oil. It has a high quantity of vitamin E, which makes it excellent for being used in and cosmetic products. Sunflower oil is a mixture of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. It has a high smoking point, which means that sunflower oil holds onto its nutritional content at higher temperatures, which is probably why this oil is widely used in deep frying chips, samosas and vegetables.

People with diabetes may need to be careful about sunflower oil as it may lead to the possibility of increasing sugar levels.

Coconut Oil

This oil is full of saturated fat. Studies suggest that diets high in coconut oil do raise total blood cholesterol and LDL cholesterol.

Coconut oil also seems to raise HDL (good) cholesterol and it has the advantage that it behaves very well at high temperatures.

Groundnut Oil

Groundnut oil or peanut oil is got a good combination of fats, and has the good monounsaturated and polyunsaturated fats and is low in bad saturated fats. It's a good all-purpose oil for cooking and I think it works particularly well for Asian foods that are prepared in the wok.

Mustard Oil

Has a near ideal fat composition but not very good as it contains high amounts of erucic acid ranging from 35 to 48%.

It is recommended that you don't use mustard oil as the sole cooking medium. It has a high smoking point so it's very good for deep frying.

Canola Oil

A recent entrant into the Indian market, Canola is flying off the shelves. Canola oil, which is made from the crushed seeds of the canola plant, is said to be amongst the healthiest of cooking oils.

It has the lowest saturated fat content of any oil. It's seen as a healthy alternative as its rich in monounsaturated fats and is high in Omega 3. It has a medium smoking point and is an oil that works well for fries, baking, sautéing etc.

I use it liberally in Indian food, which it seems to embrace quite well.

Olive Oil


If you use Olive oil regularly, you are consuming monounsaturated fats that will help you lower your risk of heart disease and breast cancer, and that's possibly because of its high monounsaturated fat content, which lowers cholesterol.

I find olive oil brilliant for any Mediterranean dish, brilliant with pastas and risottos, and it's my top pick for breakfasts, works like a dream with eggs, pancakes, you name it.

Extra Virgin Olive Oil

This oil is a hot favorite, it's derived from the first pressing of olives and if full of antioxidants as well as polyphenyls, that are both considered good for heart health. It's a darker color and has less acidity than olive oil. I use it largely in salads, cold dishes and over pastas.

Rice Bran Oil

A fairly new kid on the block and a fast rising favourite amongst the manufacturers, rice bran oil is made from the outer layer (bran) of the grain of rice. Health experts claim that it's the healthiest oil on the planet. While I cannot vouch for that, I do know that while trying it out on my food show series, called Guilt Free, the taste did not clash with Indian food and it worked pretty well in cookies and cakes.

Apparently, rice bran oil has a chemical called oryzanol which is good for your cholesterol. It is high in monounsaturated fats and has a fair amount of polyunsaturated fats too, both the good type of fats. Since it has a high smoking point, it works well for deep frying chips and all.

Avocado Oil

It has a mildly nutty, is very rich in monounsaturated fats and is a good way to get Vitamin E in our diets. It glides on very well in a dressing, in mayonnaise, vinaigrette and I find it adds tremendous panache to a simple grilled fish.

The only downside is the price as well as availability in India. It's one of those oils that can be kept as an add-on oil. Just remember to store it right, as it can spoil easily.

Sesame Oil

Sesame oil comes in two colors. The lighter one is used in India and the Middle East, and is pressed from untoasted seeds. It has a mild flavour and a high smoking point. The darker variety has a distinct nutty aroma and taste and works very well in Asian food as a marinade or in stir fries.

Both types of oils are high in polyunsaturated fat but they should never be heated for too long. Sesame oil also contains magnesium, copper, calcium, iron and vitamin B6.

Grapeseed Oil

Grapeseed oil is pressed from grape seeds left over from wine making. It is believed to have very little saturated fat, is filled with good fat, has a very mild taste. It is considered good for cooking and frying, but am afraid I have had little experience with it.

9 Tips for Healthier Cooking

Choosing healthy foods is an important part of eating right, but cooking them in a healthful way is another huge part. For example, zucchini can take on two completely different forms when it's quickly sauteed in olive oil versus battered and deep fried. What we add to foods makes all the difference when it comes to home cooking.

The first step to healthier cooking is to take recipes as suggestions. Before you start chopping and mixing, scan the recipe to see if there are any unnecessary calories. Look for excess cheese, butter and oils, as well as sugars.

Here are some tasty, healthy ideas to help you become a professional recipe over-hauler!

1. Saute—the skinny way! A couple of tablespoons of low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for a sauce. This method will add a nice flavor to your dish as well as a little moisture—and you'll save calories to use elsewhere. To get a dose of unsaturated fats, serve your broth-sauteed veggies with a side salad, and pour an olive oil-based dressing over the top.

Saute

 2. Say no to skin. Three ounces of chicken breast meat with skin has almost 150 calories; three ounces of chicken without the skin has 50 fewer calories. Tasty as it might be, the skin contains mostly heart-unhealthy saturated fat. You can cook with the skin on to retain moisture (add fresh herbs or citrus zest underneath it to really bake in some flavor), but be sure to remove the skin before you enjoy your meal to save on calories and saturated fat.

3. Squeeze on the citrus. To add a powerful flavor punch with minimal added calories, use citrus on steamed veggies instead of butter or over a salad instead of a dressing. It's even great on fruit salad in place of sugar and adds some zip when squeezed onto a pasta salad. Don't forget to use the flavorful zest of citrus fruits as well! Wash a lemon, orange or lime, then use a zester or grater to add the zest to dishes such as baked seafood.

4. Be choosy about cheese. When using a mildly flavored cheese, such as Monterey Jack, you need more cheese to taste it. But when you choose a cheese with intense flavor, you can use less and still get the desired effect. Try a reduced-sodium feta, sharp Cheddar or aged Parmesan next time. Light cheese wedges such as The Laughing Cow brand are useful when you're watching fat and calories, too. Try mixing one of these soft cheeses into your scrambled eggs or noodle dishes instead of loading on the shredded mozzarella.

5. Go Greek. Tangy, fat-free Greek yogurt is a healthful replacement for sour cream. Try this switch in herbed and spiced dips, tacos, nachos, enchiladas, or throw it in a cooked dish as a thickening agent. You'll save 45 calories for each 2-tablespoon serving.

6. Puree your produce. Add body to soups and sauces with pureed vegetables instead of heavy cream, evaporated milk, butter or cheese. This move will also add fiber and nutrients to your dish for very few calories. A puree of carrots will add texture to meatless spaghetti sauce, and mixing a blend of beans into a chili or soup will add flavor and thicken it—all with very few added calories. In this recipe, Chef Meg thickens a taco soup with chickpeas!

7. Get cozy with cottage cheese. When a recipe calls for a significant amount of a crumbled cheese, such as feta or ricotta, substitute half the amount with reduced-fat cottage cheese. This will retain taste, texture, protein, and calcium while ditching some of the fat and calories. This works well for stuffed peppers and most baked pasta dishes.

8. Pump up the veggies! You can easily reach the recommended five servings of fruits and veggies when you're cooking at home. Veggies can compliment any dish on your menu, adding nutrient-packed bulk to the meal for few calories. Add chopped asparagus and mushrooms to your next omelet, red peppers (or a frozen stir fry mix) to baked casseroles, or any kind of beans to a pasta salad. Include fresh or frozen spinach in pasta sauces and soups, and broccoli in your casseroles. The opportunities for adding veggies are endless for almost any dish!

8. Cut the cream. When making cream-based soups, sub fat-free half-and-half for any heavy cream. The switch gives the soups a creamy taste and velvety texture without all the saturated fat of heavy cream. This works great in pasta sauces as well.

9. Make your own marinade. Marinate lean meats in vinegar and citrus combos (with a bit of oil added) rather than a pre-made oil-based dressing. You can also try a fruit juice or wine. These agents will still tenderize and flavor the meat, and a mix of herbs and spices will bring out the flavor! (You'll also save sodium by not using the store-bought varieties!) Try cutting the meat in strips before dousing it to really let the marinade take effect.

Low fat cooking techniques

Shallow Fry

Shallow Fry

try using a non-stick frying pan or wok.

use just a small amount of oil or oil spray such as canola, sunflower or olive.

Measure with a teaspoon (one per serve) rather than just pouring.

add a little water or stock when needed to keep the pan/wok moist if needed.

Roasting

Roasting

choose lean cuts of meat, or trim all visible fat. Place meat on a roasting/cake rack in a baking dish with 1-2cm of water. Add herbs, spices and/or mustard to meat or wine to the water for extra flavour.

try brushing meat with a marinade to prevent the meat drying out. Or cover meat with a lid or aluminium foil for part of the cooking time to retain moisture.

roast vegetables; peel or wash the vegetables and make sure you dry them well with a clean paper or tea towel.

toss first with a little unsaturated oil (using a plastic bag is great for this).

Use baking paper on the tray for easy washing-up.

plan the cooking times to take out the meat 10 mins before the vegetables are done. Cover meat to rest for 10 mins before slicing. This helps meat to stay moist.

Casserole/Stew
 

Stew

trim all visible fat off meat before cooking and remove chicken skin.

add lots of vegetables and or legumes

after cooking, chill the casserole/stew so that any fat hardens on the surface.

Skim this off before reheating and thickening.

If you’re in a hurry, drop in some ice cubes to cool the surface quickly.

Cooking Ingredient

MILK PRODUCT

Alternative: Milk/Yoghurt/Cream

use low or reduced fat varieties.

ricotta or blended cottage cheese with a small amount of icing sugar with or without vanilla is a great alternative for whipped cream.

light and creamy evaporated milk or double strength made up powdered skim milk, can be used in soups, quiches, sauces and casseroles instead of cream for a rich flavour.

Add some blended cornflour to thicken if needed.

Sour Cream

Sour Cream

blend cottage cheese or ricotta & low or reduced fat milk to thin cream like consistency.

Add a small amount of lemon juice or vinegar, if desired to create a sour flavour.

use low or reduced fat natural yoghurt (great on jacket potatoes, Mexican dishes and home made potato wedges).

use light & creamy (skim) evaporated milk with a dash of lemon juice or buttermilk instead of sour cream in cooking.

Cheese

Cheese

try to reduce the amount needed.

use reduced fat cheese varieties
parmesan cheese gives more flavour & less is needed, use a fine grater.

you need less cheese
mix grated reduced fat cheese with oats or breadcrumbs for toppings on baked dishes.

Use a potato peeler for thin shaved slices for sandwiches and toast.

Butter/margarine/oil

Butter/margarine/oil

use unsaturated margarine instead of butter, dairy blends, lard, copha or cooking fat
reduced fat or light spreads are lower in kilojoules and great for spreading but sometimes not good for cooking
use a variety of oils for cooking including canola, sunflower, olive, peanut and sesame oil – depending on the flavour.

measure oil in cooking with a teaspoon, rather than pouring. Add just one teaspoon per serve.

reduce the amount of margarine or oil used or leave out if possible (such as on bread).

use ricotta, cottage cheese, hummus, avocado or unsalted nut spreads as an alternative spread on bread for variety.

10 Cooking Tips to Make Your Favorite Foods Healthier

Make creamy dishes without the cream
Creamy sauces like those in fettuccine Alfredo or homemade macaroni and cheese are often loaded with butter, heavy cream and/or cheese.

We ditch heavy cream and make velvety sauces with low-fat milk that’s thickened with flour.
To make your own cream substitute: Combine 1 cup low-fat milk with 4 teaspoons all-purpose flour; whisk over medium heat until bubbling and thick. Cup for cup, thickened low-fat milk saves more than 680 calories and 53 grams saturated fat vs. heavy cream! For creamy salads, such as potato salads, opt for low-fat mayonnaise and/or reduced-fat sour cream; a blend of the two tastes great. One tablespoon regular mayo has 90 calories and 10 grams fat vs. 15 calories and 1 gram fat in low-fat mayo.
Try cooking with less oil
Extra-virgin olive oil and canola oil are our go-to, heart-healthy oils for many recipes. But they still pack about 120 calories per tablespoon, so we use them judiciously.
Try adding less oil to your favorite sauté, salad or soup recipe. When cooking on the stove top, cast-iron, nonstick or enamel-coated skillets and pans let you use the least amount of oil with very little sticking.

Get crispy “fried” food without the grease
Skip deep-frying and try our oven-frying technique: Dip chicken, fish or vegetables in milk, buttermilk or egg, dredge in seasoned flour or breadcrumbs, then coat with canola or olive oil cooking spray.
Place on a wire rack set on a baking sheet and bake at 425° to 450°F until crispy. Two pieces of our oven-fried chicken have about 40 percent fewer calories and 4 grams less saturated fat than two pieces of traditional fried chicken.

Amp up flavor without the salt shaker
The USDA recommends limiting sodium consumption to less than 2,300 mg (1 teaspoon salt) per day. But keeping within that guideline can be tricky even if you make most of your meals at home. Replace some of the added salt in a recipe with sodium-free flavor-boosters like a squeeze of lemon or lime and/or chopped fresh herbs. Keep an eye on sodium in convenience products like canned broth, tomatoes and beans too. Often there is a lower-sodium option available, so check the nutrition panel to compare among brands.

Use whole grains in baked goods
Replacing half the all-purpose flour in baked goods with whole-wheat flour adds fiber (12 more grams per cup) and boosts essential B vitamins, zinc and magnesium.
Try using regular or white whole-wheat flour in muffins, breads and hearty cookies;
use finer-textured whole-wheat pastry flour in cakes, pie crusts and delicate cookies.

Swap good fats for bad fats

We love the taste of butter and know it can’t always be replaced completely, especially in baked goods, but to keep saturated fat in check, we use canola or olive oil instead of butter as much as possible.

Tablespoon for tablespoon, butter has seven times more saturated fat than oil. Experiment with your favorite recipe by replacing at least half of the butter with oil.

Go for egg whites in place of whole eggs

An egg white has only 16 calories and 0 grams of fat compared with 54 calories and 5 grams of fat in an egg yolk.

Try using 2 egg whites in place of 1 whole egg in almost any recipe.
Slim down homemade ice cream

For rich, smooth ice cream that’s lower in calories and fat than regular ice cream, we use low-fat milk thickened with gelatin. It mimics the texture of full-fat ice cream, but cuts about 90 calories and 10 grams saturated fat (50 percent of our daily limit) per 1/2-cup serving.

Add grains or vegetables to meaty dishes

 

To keep ground meat dishes like meatloaf or burgers satisfying without tipping the calorie scale, we add whole grains (like bulgur or brown rice) or diced vegetables (like mushrooms or peppers) to the meat to bulk up portion size.

It’s also a great way to get more grains and vegetables into your diet—foods we typically don’t get enough of. Try adding 3/4 to 1 cup cooked grains or diced vegetables for each pound of meat.

Reduce cheese, keep the flavor
Using less cheese gives any dish an easy health upgrade. Opt for bold-flavored cheeses, such as extra-sharp Cheddar, goat cheese and Parmigiano-Reggiano, to give more flavor impact with fewer calories and less fat.