Healthy Shopping Healthy Cooking
Healthy Shopping Healthy Cooking
Healthy Shopping Healthy Cooking
The supermarket is the perfect place to begin making healthy decisions. Before you shop, remember: 1. Always prepare your list in advance, and stick to the items listed. This will keep impluse buying to a minimum, and invest a few minutes in meal planning. 2. Head for the produce section rst. Stocking up on fresh fruits and vegetables is always a good policy. 3. Try not to shop when you are hungry. Your willpower is lowest at this time. 4. Buy only the amount of food you need and can store properly. 5. Get into the habit of reading the nutrition information on food labels, and look for the fat content in particular, when its avaliable in addition to paying attention to the serving size. When available, compare saturated fat levels as well. 6. Build your shopping awareness, and make smart substitutions.
DAIRY PRODUCTS
MEAT
CHICKEN
Steam in a minimum amount of water, just to the tender-crisp stage. They look and taste best and retain more nutrients. When stir-frying vegetables, use only one or two tablespoons of vegetable oil. Sprinkle lemon juice avored vinegar and herbs on steamed vegetables. They add taste without extra calories. Calories mount up quickly when vegetables are fried or when fatty sauces are added. Use leftover vegetables for soup and leftover fruit for juices.
Use pureed, cooked vegetables, such as carrots, potatoes, or cauliower, to thicken soups and sauces, instead of cream, egg yolks, or butter. Stir chopped, dried fruit into your cookies, mufns, and breads before baking. Serve cut-up fruit immediately after preparing to minimize vitamin loss.
GRAIN PRODUCTS
When shopping, purchase:
Choose whole-grain products, such as brown rice, whole-wheat our, and whole-grain oat, barley and lye breads, cereals and crackers. Be sure to check labels for the term whole-wheat to ensure you are getting a whole-grain product. The term wheat by itself is no guarantee that you are getting a whole-grain product. Buy cereals with a minimum of 5 grams of ber per serving. When purchasing non-fat or low-fat baked goods, be aware that it doesnt always mean fewer calories. Read the label and pay attention to the serving size, sugar and calorie content. In addition Sugar free doesnt necessary mean low calorie. Check the label for serving size, fat content and calorie content.
When cooking:
Use monounsaturated fats when cooking as a rst choice. Polyunsaturated fats are also acceptable. Avoid frying with olive oil. In some occasions you may need to limit the amount of fat in your diet. Speak to your dietitian if there is a concern.
Reading Labels
Pay attention to:
Cholesterol Free Products labeled with this may still have a high fat content, so read the nutrition facts label carefully. Lite or Light Some products may have this on their packaging meaning its light in color or avor, not in fat content. Brown Bread or Wheat Bread These products may contain no, or little wheat. The brown color is usually from caramel color. Purchase products that state whole wheat.
10
Replace solid fats with fruit puree, such as applesauce or mashed ripe bananas or mashed cooked pumpkin or sweet potato. This will add avor, ber and nutritious vitamins and minerals. You may also reduce the fat by replacing a third of the oil with equal parts of a liquid, such as non-fat buttermilk, non-fat yogurt or fruit juice. When using fruit puree or fruits in recipes in place of fat, you may reduce the amount of sugar to about one-third. Substitute heavy cream with evaporated skim milk. Use two egg whites or 2 tablespoons of egg substitute in place of one whole egg. If the recipe calls for more than one egg, we recommend keeping one whole egg for better taste and texture. Instead of using a creamy frosting for your cakes, try dusting with cocoa or confectioners sugar. Use vegetable spray and/or our instead of oil or butter for greasing a baking sheet. Instead of buttery pie crusts, you may use cookie crumbs held together with water and a very small amount of canola (or vegetable) oil. For recipes requesting nuts as a crunchy topping, use quick-cooking oats or a crunchy cereal like Grape-Nuts instead. Nuts are healthy, but contain a lot of calories. You may also just reduce the amount of nuts in some recipes. Replace each ounce of solid unsweetened chocolate the recipes requires with 3 tablespoons of cocoa powder plus 1 tablespoon of canola oil. Use sugar substitutes in place of sugar. Pay attention to the sugar substitute label for those suitable for baking. Keep in mind: To keep your end product tender, dont over mix. You may need to reduce the cooking temperature to maintain product moisture.
COOKING METHODS
Choose any of the following methods for healthy and tasty food: STEAM: Steaming is a good method of cooking without using fat. Try this method for frozen and fresh vegetables. Place a steamer in a pot with a little boiling water and cover. Cook until the vegetables are just tender to preserve color and vitamins. BRAISE: Braising is mainly for meats that need longer cooking times to become tender. This is also a good method for cooking root vegetables. BARBECUE: Roasting foods on a rack or a spit over coals is fun. Trim the visible fat from
11
the meat to reduce its caloric content and to prevent a are-up of burning fat which may become carcinogenic. If seasoning food with a sauce, try one with less salt, sugar, and fat. BROIL: Broiling is a quick way of cooking foods under direct heat without added fat. It is an excellent method of cooking poultry, sh, and tender cuts of meat. Use a broiling pan or a rack set in a shallow pan to allow fat to drain away. STIR-FRY: Quick and easy, stir-frying requires relatively little fat and preserves the crise texture and bright color of vegetables. Add just enough oil to coat the bottom of the pan lightly, add food, and stir constantly while cooking. ROAST OR BAKE: Roasting takes somewhat longer than other methods but requires little work on your part. Poultry and tender cuts of meat may be roasted. Some vegetables may also be baked. BOIL OR STEW: Foods are cooked in hot liquids in these low fat, low salt methods. The liquid left after cooking can become a tasty broth or the base of a sauce. MICROWAVE: Microwaving is a faster method of cooking food than most others. It is not necessary to add fat to meat, poultry, or sh, and little water is required for vegtables. Follow the microwave manufacturers directions for best results.
Healthy eating does not have to be a time-consuming task. It takes just a little thought and planning. Its important to plan your menus. Try to think about what foods to eat together for a meal, a day, or a week.
12
HE - 2007 - 040
L0224E