healthy ways to prepare food
healthy ways to prepare foodTranscript (page 1 of 2)Eating healthy meals at home involves buying the most nutritious foods possiblewithin your budget, and then keeping their nutritional value by cooking them in themost healthful manner. Cooking healthy helps you reduce fats and calories.Prepare your meat by removing any excess fat before you cook it, including theskin on chicken. Healthy alternatives to frying include: broiling, steaming, grilling orbaking. These techniques cut down on fat.Another way to cut down on fat is to choose to limit or avoid high-fat toppings like:mayonnaise, butter, sour cream, cheese and some salad dressings. A little goes a longway.“When they put those heavy dressings on, they kill the salad, I think. The salad hasto be something – oil, vinegar and salt. That’s what I like.”And too much dressing can pile on the calories. For example, adding two ounces ofranch dressing to your salad can add 300 calories. That’s the same as adding a regularcheeseburger, or a six-inch ham sandwich!Instead, why not try lower fat versions of these dressings? Or try something new.Mustard, balsamic vinegar, or herbs and spices like garlic, oregano, and basil can addtaste to your foods without the fat and sodium.“I’ll have, like, whole wheat spaghetti and I’ll have the sauce. I get a lot of no-sodium sauces and mix it in and then season it myself.”“I’ll take a chicken breast, a skinless chicken breast, and put it in the broiler, right?And I wrap it in aluminum foil and I add different things to it. Sometimes I mightadd a wine vinegar to it, right? And then put it in there and I can broil it, and giveit a crust to it, and yet the underside is tender.”20% gradient meshTo get more unsaturated fats into your diet – those are the healthy kinds of fats – addnuts or seeds to the foods you prepare. But watch your portions! Too much will addextra calories to your meals.healthclipshealthclipsIf your busy schedule makes it hard to cook meals everyday, try preparing healthymeals ahead of time and freeze them for easy reheating later. You will be less likelyto reach for unhealthy processed foods, or the take-out menu, if a healthy mealis onhealthclipshand.healthclips(cont. next page)4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10010_98_en_t00002.pdf © Milner-Fenwick, Inc.healthclips5% gradient meshhealthy ways to prepare foodTranscript (page 2 of 2)“I make some of my lunches ahead of time so you know, I don’t have to do it everymorning. But then I just throw stuff in my lunch box. So a lot of it is planningahead and just getting in a type of a routine, and it’s become second nature.”Try the same for snacks. Cut up fresh vegetables or fruit ahead of time so they areeasily within reach.“On a regular basis I am being mindful of as to, ‘Am I taking in vegetables? Whatvegetables am I taking in? Am I getting any fiber? Foods that I’m preparing, do they have some association with whole grains?’”The next time you cook, think about healthy ways to prepare your food. Do you wantto cut down on fat by cutting it off first? … bake, broil, grill, or steam? … take controlof your condiments? … prepare meals and snacks ahead of time? … freeze portions ofmeals? … or make another change that fits into your cooking methods?20% gradient meshhealthclipshealthclipshealthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10010_98_en_t00002.pdf © Milner-Fenwick, Inc.healthclips5% gradient mesh
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