Food Preparation Tips for Healthy Eating

When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat.
  • Use cuts of red meat and pork labeled "loin" and "round," as they usually have the least fat and be sure to trim the fat off the edges before cooking.
  • With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs) and be sure to remove the skin.
  • Consume fatty fish like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines twice a week. Receive protein from plant foods (such as soy or dried beans and legumes) or egg white instead of meat.
  • Make recipes or egg dishes with egg whites, instead of egg yolks. Substitute two egg whites for each egg yolk.
  • Cheese dairy products that are low-fat or fat-free versions of milk, yogurt and cheese. Instead of butter, try soft (tub) margarine (low in saturated fat and no trans fat) or liquid oils.
  • Use reduced-fat, low-fat, light or no-fat salad dressings on salads, for dips or as marinades.
  • Instead of frying foods use cooking methods such as stir-frying, roasting, grilling, broiling, baking, poaching, sauteing, and steaming.
  • Use liquid vegetable oils or nonfat cooking sprays whenever possible.
  • Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol - such as canola oil, safflower oil, corn oil, olive oil, flaxseed oil, soybean oil and sunflower oil - but use them sparingly, because they contain approximately 120 calories per tablespoon.