Healthy Shopping, Cooking and Eating

You've bought all of that healthy food, now you've got to do something with it. Healthful cooking and meal preparation techniques are essential to good nutrition. For example, corn is healthy - corn smeared with a huge wad of butter is not. Look below for some tips on cooking methods and fat reduction in the kitchen.

Cooking methods for the healthiest result
Take a peek at the table below for the healthiest way to prepare certain foods.

Dust off the spices and be as creative as possible in the kitchen
Not only will your body appreciate the nutrients and energy a varied diet will provide, but so will your taste buds. You can eat healthfully without sacrificing flavor — just get creative. In addition to the fat-free or low-fat condiments we just encouraged you to buy, you can add flavor with many items you probably already have. Toss some common herbs into your cooking — like oregano, basil, cilantro, thyme, parsley, sage, or rosemary. Spice up meals and desserts with cinnamon, nutmeg, vanilla, pepper, paprika or curry. Many herb and spice labels suggest foods to add them to. To add some "bite" to your food, add garlic, horseradish, fresh ginger or red pepper flakes.

At the table — or how to avoid butter overload
If you've gone through the trouble to cook a meal in a healthful fashion, it would be a shame to waste that effort with a butter or salt binge at the table. Instead, impress your friends and family with your creativity. Add condiments to items that you may not have considered before — like salsa on a baked potato, fat-free Italian salad dressing on your turkey sandwich, or a scoop of blended frozen raspberries atop your whole-grain pancake. For your "salt-tooth," try a sodium-free salt substitute, or a sprinkle of butter flavor or parmesan cheese.

Dining out without pigging out
Let's face it, eating out can be extremely fun and satisfying in many ways. The good news is that you can eat out and be healthy if you use your nutrition smarts. It's great to try new restaurants, but glance at the menu before you go in if you really want to get ahead in the game. Ask yourself these questions before going in: Are there lowfat as well as high-fiber selections on the menu? Is there a salad bar? How are the meat, chicken, and fish dishes cooked? What sort of sauces are offered? Does it say "no substitutions" anywhere on the menu (not a good sign)?

These are great things to assess before you enter a restaurant--fast food or otherwise. Seafood restaurants usually offer broiled, baked, or poached fish, and you can often request butter and sauces on the side. Many steak houses offer small steaks and have salad bars.

Try ethnic cuisines
Here's an excuse to try something new. What more could you ask for? Italian, Indian and Asian restaurants often feature low-fat dishes. Steamed noodle and rice dishes, as well as vegetarian dishes are generally good choices - just watch your portions, ask for low-sodium soy sauce and use moderation with sprinkled cheese. Some Latin American restaurants feature a variety of fish and chicken dishes that are low in fat.

Dressing on the side please...
Help yourself at the restaurant table by asking these savvy questions: How are dishes cooked? Can you make substitutions? (a salad or baked potato instead of fries is a good one!). Can sauces and dressings be put on the side? Is there cream in the sauce? Can they leave off the butter and just bring the rolls?

You can probably pick a good entrée, but portion-size may be an issue since that is harder to gauge and many restaurants heap food onto our plates. Use your knowledge of the Food Guide Pyramid portion size guidelines and try these handy tips:

• If you're not very hungry, order two low-fat appetizers rather than an entire meal
• Split a menu item with a friend, get a doggie-bag to take half of your meal home, or order a half-size portion.
• When you have finished eating, have the waiter clear the dishes away so that you can avoid post-meal grazing
• Moderate your alcohol consumption and don't down your wine or beer before the food arrives.
• For dessert, order sherbet instead of ice-cream, gelatin dessert, biscotti (not dipped in chocolate), fruit or a coffee drink with low or non-fat milk.

Want to know how to spice up chicken? Make a non fat dessert that will knock your socks off? Click here to access a healthful recipe sites.

http://www.savvyHEALTH.com/

All contents copyright © 1999-2024 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.