Tips On How
To Make Healthier Meals
 |
Tips On How To Make Healthier Meals
|
Begin by choosing foods low in saturated fat, low in sodium and low in calories:
- Try fat free (skim) milk or lowfat (1%) milk
- Only buy cheeses marked "lowfat" or "fat free" on the package
- Choose to eat fruits and vegetables without butter or sauce
- Serve rice, beans, cereals, pasta, whole grains (e.g., couscous, barley, bulgar, etc.
- Choose lean cuts of meat, fish, and skinless turkey and chicken
- When available, buy low– or reduced–sodium or no–salt–added versions of foods
Use these recipe substitutions:
- Use two egg whites for each whole egg and margarine or oil instead of butter
- Use light mayonnaise instead of the regular variety
- Use nonfat yogurt instead of sour cream
- Use lowfat cheese instead of regular cheese
- Use 1 percent or skim milk instead of whole milk
- Use fresh poultry, fish and lean meat rather than canned or processed types
Try these meal tips:
- Make a meatloaf with lean ground turkey
- Make tacos with skinless chicken breast
- Cool soups and gravies and skim off fat before reheating them
- Try adding salsa on a baked potato instead of butter
- Make a spicy baked fish — season with green pepper, onion, garlic, oregano, lemon, or cilantro
- Eat fruit for dessert, instead of pie or cake
