Teaching kids to cook leads to Cookinv rewards. She is also Omega- benefits founder of Marisa Metgods Nutrition. Hot mulled wine is indeed a delightful treat for the cold season. Related Articles. Try new cooking methods Broil, roast, bake, steam, or microwave fish, chicken, turkey, and other meats. Due to the short cooking time, not much of the nutritional content is lost.

Fat intake and cooking methods -

Sprinkle herbs on meat, chicken, and fish, and in soups. Use nonstick cooking sprays or nonstick pans. Steam or microwave vegetables without adding fat. Serve with herbs, lemon juice, vinegar, or fat-free butter-flavored powder.

To flavor beans and rice, add chopped onions, garlic, and peppers. Chill soups and stews. Before reheating and serving, skim off the fat.

When you add fat, use canola, avocado, or olive oil instead of butter or lard. In soups and sauces: Replace whole milk or cream with low-fat milk, evaporated fat-free milk, or nonfat dry milk. In puddings and other desserts: Replace whole milk or cream with low-fat milk or fat-free condensed milk.

To make dips and toppings: Use low-fat or nonfat cottage cheese, Greek yogurt, or sour cream. Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure. Herbs and spices can be used to add delicious flavours without the need for salt or oil.

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Summary Read the full fact sheet. On this page. About healthy eating Shop for healthy food Switch to healthier fats Retain the nutrients Reduce salt Add flavour with herbs and spices Sandwich suggestions Other things to keep in mind Where to get help.

About healthy eating Eating a wide variety of healthy foods helps to keep you in good health and protects you against chronic disease. Keep the pantry stocked with ingredients that are quick to prepare and easy to cook.

Stock up on seasonal vegetables, fruit , wholegrains , nuts and seeds. Choose the lower fat versions of a food if possible — for example milk , cheese, yoghurt, salad dressings and gravies. Choose lean meat cuts and skinless chicken breasts.

Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat. Switch to healthier fats Choose lean meats and reduced-fat dairy products and limit processed foods to minimise hidden fats.

And try these tips to reduce the amount of fat needed in cooking: Cook in liquids such as stock, wine, lemon juice, fruit juice, vinegar or water instead of oil. Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.

Use reduced fat yoghurt and milks, evaporated skim milk or corn-starch instead of cream in sauces or soups. Use non-stick cookware to reduce the need for cooking oil. When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan.

This reduces the amount of oil that vegetables absorb during cooking. As an alternative to browning vegetables by pan-frying, it is good to cook them first in the microwave, then crisp them under the grill for a minute or 2.

Retain the nutrients Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses: Scrub vegetables rather than peel them, as many nutrients are found close to the skin. Microwave or steam vegetables instead of boiling them.

When boiling vegetables, use a small amount of water and do not overboil them. Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch and associated nutrients. Reduce salt Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure.

Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables — it can enhance flavours in the same way as salt. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.

Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf. Iodised salt is best.

Cookkng for Fat intake and cooking methods to limit coo,ing fat intake? Methoods news! Fat is an important part of a healthy diet. It gives lntake energy, Fat intake and cooking methods your body absorb some vitamins and adds flavour and texture to all types of foods. At the same time, fat is high in calories and depending on the type of fat, not good for your heart. Include fat in moderation and choose better types of fat that will contribute to your health.

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