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Diabetes 101: Learn more about diabetes, managing your blood sugar levels, and your diet.
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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





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