Nutrition Basics

Vitamins and Minerals

Food Substitutes

Healthy Eating

Eating for Disease Management

Special Considerations

Children and Nutrition

Nutrition During Pregnancy

Nutritional Concerns for the Older Adult

The Weight Loss Links

What Diets Can I Use to Lose Weight?

Eating Disorders

Food Safety

Modern Food Trends

Nutrition Index

We are a safe place to discuss your personal health issues.

Sign up for free!



Sign up for free email!

When Panic Attacks
When Panic Attacks

(More Video)

Online learning resources for diabetes, asthma, hypertension, and nutrition.
Diabetes 101: Learn more about diabetes, managing your blood sugar levels, and your diet.
Diabetes 201: Learn more about diabetes, managing your blood sugars, and your diet.
Asthma 101: Learn more about asthma and dealing with shortness of breath.
Hypertension 101: Learn more about hypertension and managing your blood pressure.
Nutrition 101: Learn more about improving your nutrition and diet

"Do or do not. There is no try."
~Yoda, The Empire Strikes Back

Help me learn about:

We welcome all suggestions. Please tell us how to make savvyHEALTH even better.

Nutrition Library: Healthy Eating

Healthy Cooking Tips

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

Low-Fat Cooking Methods

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

How To Save Calories and Fat

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!

Try These Low-Fat Seasonings when you are preparing and serving food

  • 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

Copyright © 2000-2022 All rights reserved.

About savvyHEALTH | Privacy | Feedback | Home

All contents copyright © 1999-2022 savvyHEALTH, Inc. All rights reserved.

This internet site provides information of a general nature and is designed for educational purposes only. If you have any concerns about your own health, you should always consult with a physician or other healthcare professional. Please review the Terms of Use before using this site. Your use of the site indicates your agreement to be bound by the Terms of Use.