Eating healthy involves a deliberate effort and planning, and cooking is one of the most effective ways to a healthy diet and weight management. Cooking light is about making the right food choices before your meal reaches the table.
The first step is about planning, according to WebMD. Draw up a meal plan, make a list of ingredients, and stock your pantry and fridge with healthy ingredients. While planning, keep the US Dietary Guidelines in mind.
Choose a variety of nutrient rich foods across all food groups: protein, fruits and vegetables, grains, oils and dairy. You must keep calorie limits in mind too.
In addition, while you’re shopping, learn to read food labels to become aware of portion sizes and calories. The US Department of Agriculture and Department of Health and Human Services advise choosing fresh, frozen, or canned vegetables without added salt.
Moreover, buy fresh or frozen seafood, poultry, and meat rather than processed as processed food contains more salt.
Another tip is to pile on the vegetables. It’s one way of adding nutrition without adding too many calories. Vegetables add volume to any meal, especially stews and casseroles.
Be judicious with your use of oil. Nutritionists advise replacing saturated fats like butter and margarine with healthier alternatives like canola or olive oil. Brush or spray the oil on your food instead of pouring it on.
The Australian Dietary Guidelines suggest using a non-stick wok or frying pan if the recipe calls for shallow frying, and add a little water instead of oil to keep the wok or pan moist.
When it comes to dairy, use low-fat alternatives where you can, such as reduced fat buttermilk, fat-free Greek yogurt, low-fat cheese. If you can’t use low fat, use less of the full fat.
A great tip from the Australian Dietary Guidelines for cheesy toppings on baked dishes is to mix grated reduced fat cheese with whole oats. In addition, you can use a potato peeler to make thinner slices of cheese for your sandwiches, which helps you save calories.
Instead of using cream-based salad dressings or mayonnaise, whip up a light vinaigrette. And dress the salad lightly before serving, to avoid over-dressing the salad at the table.
Add herbs or spices for extra flavor to reduce sodium intake. Roasting your veggies will also enhance their flavor. Just be careful of using too much oil.
Try to avoid fatty meat cuts, substituting them with leaner proteins, such as skinned chicken breasts, beans, lentils, eggs or fish.
Cooking light doesn’t mean ditching favorites like pizza or pasta.
Opt for a thin-crust, whole-grain base. Top it with vegetables, not meat and sprinkle over low-fat cheese. If you’re using full-fat cheese, use less of it.
As for pasta, it’s all about portion control. A single serving of pasta should be the size of half a baseball. And ditch the creamy Alfredo sauce for a healthier, lighter tomato-based sauce.
Instead of the ordinary baked potato, why not opt for a healthier sweet potato, which has Vitamins C and A. When it comes to rice, opt for brown rice, which has more fiber. And steam it instead of frying it.
If you can’t give up your baked goods, WebMD suggests replacing the fat with vegetables like shredded zucchini, carrot, or even applesauce.
To help you keep tabs on portion size when serving up, keep ice-cream scoops in a range of sizes handy.
The only secret to cooking light is how easy it is. Start adding these tips to your cooking. Armed with the right knowledge, anyone can learn to cook their way to a healthier lifestyle.
