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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