The Health Enthusiast

Maybe you are wondering on how you can prepare your food with less fat and calories right? Well, I have a few list here that may come handy. These tips are fun and enjoyable to follow without denying yourself too much of the good stuffs in eating. And of course you can still retain the same interest and delight in preparing your food the way you like them to be.

Tip 1: For the fewest calories in serving, trim all  visible fat before cooking.But  because leaner cuts cook more quickly, you will need to decrease your cooking time.

Tip 2: If you use nonstick cookware and nonstick cooking sprays, you can decrease the amount fo fat used in cooking. Buy a 10- to -12 inch nonstick skillet and one or two nonstick saucepans for your pantry.

Tip 3: Use healthy cooking methods such as grilling , roasting ,broiling ,baking ,stir-frying, microwaving or poaching. Don't fry your food.

Tip 4: You can remove most of the fat from soups and stews if you prepare and refrigerate them several hours early. The fat will harden on the surface, and you can easily remove it before reheating. If you don't have that much time, at least let the food cool down and skim the fat.

Tip 5: The higer the grade of meat, the more fat it contains.The order of fat marbling from greatest to least is 'prime", "choice" and "select". When buying ground beef, choose extra lean.

Tip 6: Reduce pan juices to your desired consistency and concentration of flavor when cooking meats, instead of making heavy sauces and gravies.This is most easily and quickly done by boiling skimmed juices in a skillet.

Tip 7:  Baste meats with their own juices or with broth or fruit or vegetable juices,rather than with margarine or butter.

Tip 8: Limit added fat and oils to 5 to 8 teaspoon a day. Try reduced-fat versions of margarine , butter, mayonnaise and salad dressings.

Tip 9: Serve light meats such as chicken,turkey or fish often. Light-meat poultry is naturally low in fat,especially if the skin is removed. Most fish are also very lean.

Tip 10: Choose water-packed instead of oil-packed canned fish products, such as tuna, to limit fat intake.

Tip 11: Some dishes traditionally made with several eggs can be made successfully with only one or two whole eggs plus several egg whites.

Tip 12: Use less cheese than usual , or choose low-fat cheese.

Tip 13: Substitute complex carbohydrates for fatty foods. For example, eat a toasted whole-wheat bagel instead of a cheese Danish. Complex carbohydrates is another term for starch , and fiber. Pasta, cereals,rice and potatoes, as well as bread,vegetables and fruits are excellent,low-fat  sources of energy and complex carbohydrates.

Tip 14: Serve more vegetables and fruits. When in season they are cheaper and have the best flavor.

Tip 15: Use strongly flavored ingredients in salad dresssings and reduce or omit the amount of oil. Add a little water of nonfat yogurt to thick bottled salad dressings.

Tip 16: Cut in half the amount of meat in recipes.Use only lean meats. Fill in the bulk with shredded vegetables, legumes, pasta and grains.Trim visible fats and skin from meats.

Tip 17: Use low-fat, nonfat or skim milk products when cooking. There are many such products available, including cheeses and yogurts.

Tip 18: If you like chicken, but are trying to cut calories, use the breast cut or remove the skin. Skinned poultry can dry out easily when baked or roasted. Prepare with sauces or cover tightly when cooking. Chicken is versatile enough to be used in any meal and flavorful recipes.

Tip 19: If you love pasta and want to keep your calorie count low, try the following suggestions.
           a.) Mix cooked vegetables with pasta for a hot main dish; use raw vegetables for a cold salad.
           b.) A 1-cup of pasta contains about 200 calories.Substitute 1/2 cup of cut-up low-calorie vegetable 
                for 1/2 cup of the pasta and you'll cut your calorie count to 120.
           c.) Toss equal parts of cooked spaghetti with cooked squash for great flavor.

So there you go. The 19 healthy tips to reduce the calories in your cooking. So now set your kitchenwares and start cooking. =)

healthyboy29