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Tips On How To Make Healthier Meals
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Begin by choosing foods low in saturated fat,
low in sodium and low in calories:
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Try fat free (skim)
milk or lowfat (1%) milk |
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Only buy cheeses
marked "lowfat" or "fat free" on the package |
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Choose to eat fruits
and vegetables without butter or sauce |
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Serve rice, beans,
cereals, pasta, whole grains (e.g., couscous, barley, bulgar,
etc.) |
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Choose lean cuts of
meat, fish, and skinless turkey and chicken |
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When available, buy
low– or reduced–sodium or no–salt–added versions of foods |
Use these recipe substitutions:
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Use two egg whites
for each whole egg and margarine or oil instead of butter |
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Use light mayonnaise
instead of the regular variety |
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Use nonfat yogurt
instead of sour cream |
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Use lowfat cheese
instead of regular cheese |
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Use 1 percent or
skim milk instead of whole milk |
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Use fresh poultry,
fish and lean meat rather than canned or processed types |
Try these meal tips:
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Make a meatloaf with
lean ground turkey |
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Make tacos with
skinless chicken breast |
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Cool soups and
gravies and skim off fat before reheating them |
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Try adding salsa on
a baked potato instead of butter |
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Make a spicy baked
fish — season with green pepper, onion, garlic, oregano,
lemon, or cilantro |
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Eat fruit for
dessert, instead of pie or cake |
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