Healthy Cooking Tips

Health magazine strikes again with some wonderful tips on healthy cooking.  I’ve summarized and added a few comments of my own for your convenience. Tape these babies to your refrigerator so you have a constant reminder when you’re planning meals.

1. USE SMART FATS- opt for olive oil over saturated fats such as butter; avoid all sources of trans fats (margerine)

2. GO UNREFINED- Pick whole grains over refined ones: brown rice, bulgur, and whole wheat carry more fiber and other nutrients than refined grains

3. EAT MORE FRUITS AND VEGETABLES- Goal is 5-13 servings per day choosing a variety of colors to get a range of antioxidants and vitamins

4. IT’S NOT ALL ABOUT THE MEAT- Meat is protein, but it also is a big source of saturated fat in many people’s diets.  Eat small amounts of lean meat, fish and poultry or try a vegetarian dish instead.

5. CHOOSE LOW-FAT DAIRY- Dairy is a good source of calcium, but you should replace whole-milk products with low fat or nonfat versions to cut down on saturated fat intake

6. KEEP PORTIONS REASONABLE- Watch your portion size, keep it to one serving to minimize extra calories.

7. USE SWEETS JUDICIOUSLY- Ironic how judicious rhymes with delicious because we all know that sweet foods can taste so good.  Problem is sugars of any kind, corn syrup, white sugar, honey, maple syrup, brown sugar add significant calories without any nutritional value.

8.  KEEP AN EYE ON SODIUM- USDA recommends consuming less than 2300 mg per day (about 1 tsp) daily.  Watch for hidden sodium content in your processed and pre-packaged foods.  Read your labels carefully!

9. GOR FOR THE FLAVOR- Enhance your food flavors with natural, healthy ingredients such as fresh herbs, spices and citrus.  It tastes great, and adds a little more nutritional value to the meal, too.

10. BE MINDFUL AND ENJOY- Make a conscious effort when selecting your foods, rather than grabbing the most convenient things.  Enjoy your food, savor the flavors, textures and smells and feel how much more satisfied you are with a great, nutritious meal.

Great principles to healthy cooking and meal planning.  Chomp into these when preparing your next meal and stay happy, healthy and moving.

Make it a fabulous, healthy day!

Amy