Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Cooking for Weight Control Managing your weight boils down to 2 simple factors — increasing your activity and eating healthfully. Choosing the best foods for nutrition and watching your overall calorie intake will help you reach your weight loss goals. nMeasure 1/4 cup egg substitute for each whole egg in a recipe nReplace all or 1/2 the meat in pasta dishes with vegetables Select whole wheat pasta, whole grain cereal, brown rice, and other high-fiber foods instead of their lower-fiber counterparts. n Your biggest tool for weight loss is in your kitchen — preparing your own meals and snacks lets you stay in control. With a little creativity, you can cut fat and calories while making delicious, healthy dishes. A Method to Your Madness The way you cook your food affects the fat and calorie content as well. It’s best to avoid frying and try these methods: Substitutions When skimming through your favorite recipes, look for places to substitute high-fat or highcalorie ingredients with healthier options. Try these tips: nReplace the fat in your baked goods with applesauce nSauté foods in broth or white wine instead of butter nUse herbs/spices or citrus to flavor vegetables and meat rather than butter or cream sauces nTop baked potatoes with salsa instead of sour cream nBake with a sugar/substitute blend rather than regular sugar nOpt for chicken, turkey, or other lean meats nChoose low-fat milk rather than full fat or cream — The hot air of your oven can beautifully cook poultry, seafood, lean meat, and vegetables. To prevent over-drying, marinate food before cooking, cover with a lid or foil, and baste periodically. nBaking — Whether you use an outdoor or indoor grill, this cooking method adds tremendous flavor while allowing excess fat to drip away. Meats, seafood, and vegetables are popular on the grill, but you can also grill some fruits for a unique dessert. nGrilling — Using a perforated basket above simmering liquid or a steamer, this cooking method retains natural taste, color, and nutrients while avoiding unwanted calories. Add seasonings to the water for more flavor. nSteaming .U RI3UM » © Copyright 2007 Health Enhancement Systems Cooking for Weight Control continued — With only a small amount of oil, you can stir-fry meats and vegetables in a wok or frying pan. This method gives food a delectable pan-seared flavor with a minimum of added fat. nStir-frying Kitchen Calorie Control Home cooking is an important tool for weight control. When you select the ingredients, cooking method, and preparation tools, you manage the fat and calories. Slim-down Kitchen Gadgets While trying to cut calories, also consider the tools you use in the kitchen, for example: pans — When you cook or bake on a nonstick surface, less fat (if any) is required to keep food from sticking. nNonstick baking mats — These reusable mats on top of any baking sheet eliminate the need for greasing. nSilicone — These handy tools allow you to control the amount of oil you add to your food when grilling or roasting. Some low-fat salad dressings even come prepackaged in spray pumps, allowing you to spray the flavor evenly in a thin layer. n Misters — Pools of fat often gather at the top of soups or sauces. Remove the unwanted fat with this handy utensil. n Skimmers Preparing your own food with fresh, delicious ingredients gives you optimal control over calories, nutrition, and flavor. roasters — These simple tools allow you to roast vertically in your oven to promote fat drainage, while maintaining tenderness and flavor. n Vertical .U RI3UM » © Copyright 2007 Health Enhancement Systems