Just as you found wide nutritional differences between brands of the same foods at the grocery store and differences between similar menu items at restaurants, you will also find differences in dishes that you make at home. The magic to making great food at home is finding ways to increase the good nutrients and decrease those nutrients that you want to limit while keeping the taste at its best.
The nutrient that most people find that they need to limit is fat. Consider the following suggestions:
Cooking low fat:
- Bake, broil, microwave, roast, or steam
- Stir-fry or sauté in light cooking spray, small amounts of oil, or reduced sodium broth
- Grill seafood, chicken, or vegetables
Low fat flavorings:
- Mustard, salsa, ginger, lemon or lime juice, salt substitute, low fat salad dressing, flavored vinegars
- Add spices - cinnamon, nutmeg, pepper, or paprika
- Add herbs - oregano, basil, cilantro, thyme, parsley, sage, or rosemary
Block #5 Activity
- Pick one of your favorite recipes. Print or write it out.
- Write down at least 3 ways that you can make the recipe healthier.