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Healthier cooking tips printer friendly page

  • Rather than frying foods try: grilling, stewing, poaching, steaming, boiling, dry roasting, stir-frying, dry frying, micro-waving or baking in the oven, instead.

  • Grill meat on a rack so that the fat drips away.

  • Try using non-stick cookware to reduce the fat needed

  • Brown meat and mince without adding fat or oil

  • If you have to use oil in cooking, measure it onto a spoon (rather than pouring it from the bottle) to help reduce the amount that you use. For a healthy heart use olive oil, rapeseed oil or canola oil.

  • Use reduced-fat and low-fat dairy products (such as skimmed milk, semi-skimmed milk or reduced-fat cheese) whenever possible

  • Use a small amount of strong cheese for flavouring and grate it rather than slice it (it looks like you have a lot more)

  • Choose a low-fat spread rather than butter (for a healthy heart, choose a spread based on olive oil or rapeseed oil) but still use these sparingly.

  • Salad dressings, mayonnaise, cream and rich sauces are all high in fat so choose low fat versions (whatever spread you use, use it sparingly)

  • Choose lean meat and mince, trim the visible fat off the meat and the skin off poultry before cooking

  • Use stock cubes, stock and corn flour or a little gravy powder to make gravy rather than fatty juices from the meat

  • Replace cream in recipes with low fat natural yogurt, low fat fromage frais or reduced fat crème fraiche

  • In casseroles and stews use less meat and add more beans, pulses or vegetables

  • Choose tomato or vegetable based pasta sauces rather than cheesy or creamy ones

  • Spices, herbs, lemon juice and vinegar are a low fat, tasty way of flavouring foods. Also try using soya sauce, Worcestershire sauce, fresh chillies, fresh ginger or garlic to add flavour
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   Link: Why does it matter if someone is overweight?

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