Cooking tips - Keep fats to a minimum
Cooking
nutritious food is easy. In many cases, your favourite recipes can be
modified to make them healthier. Here are some points to make your
cooking nutritious and tasty
Keep fats to a minimum
Following are some tips to reduce the intake of excessive fats in your diet.
1.Use a non-stick cookware to reduce the need for cooking oil.
2.When a recipe calls for cream, use low fat yoghurt, low fat soy milk or skimmed milk.
3.Use low fat milk or curd instead of water or oil to knead the atta for making thinner and softer rotis.
4.When serving meat and fish, use pesto, salsa, chutneys and vinegars in place of sour creams, butter and creamy sauces.
5.Remove the chicken skin which is high in fat.
6.Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, sesame oil, soybean oil and sunflower oil – but use them sparingly because they contain 100 calories per tablespoon.
7.Stay away from palm oil and palm kernel oil. Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.
Following are some tips to reduce the intake of excessive fats in your diet.
1.Use a non-stick cookware to reduce the need for cooking oil.
2.When a recipe calls for cream, use low fat yoghurt, low fat soy milk or skimmed milk.
3.Use low fat milk or curd instead of water or oil to knead the atta for making thinner and softer rotis.
4.When serving meat and fish, use pesto, salsa, chutneys and vinegars in place of sour creams, butter and creamy sauces.
5.Remove the chicken skin which is high in fat.
6.Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, sesame oil, soybean oil and sunflower oil – but use them sparingly because they contain 100 calories per tablespoon.
7.Stay away from palm oil and palm kernel oil. Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.
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