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Whatever method of cooking, take care not to overcook. Avoid adding fat or rich sauces to ... Skim off fat that rises to the surface when cooking mince or stews. ...
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Module Number: 12 Healthier Cooking Practices
Introduction • Eating healthily includes the way in which you cook and serve • your food. • For example, the help to reduce fat intake: • grilling, e.g. grilled rather than fried fish; • boiling, e.g. boiled rather than roast potatoes; • poaching, e.g. poached rather than fried egg; • steaming, e.g. steam vegetables to prevent over cooking and excess nutrient loss; • baking, e.g. rather than deep fat frying; • serving, e.g. avoid adding butter to vegetables for a glaze.
Healthier Cooking Practices Bread, other cereals and potatoes Fruit and vegetables Salt Meat, fish and alternatives Milk and dairy foods Foods containing fat/sugar END
Healthier fruit and vegetables • Cook prepared vegetables as soon as possible to retain nutrients. • Use as little water as possible when you cook fruit and vegetables. Use the cooking water for sauce, gravy or soup. • You could use a steamer or a microwave to cook vegetables. • Whatever method of cooking, take care not to overcook. • Avoid adding fat or rich sauces to vegetables (such as carrots glazed with butter) or adding sugar or syrupy dressings to fruit (such as stewed apple).
Healthier fruit and vegetables • Serve main meals with a salad or selection of vegetables. • Try adding extra vegetables to dishes, e.g. on a pizza, in a casserole. • Use mayonnaise or other fat-based dressings sparingly. Go for lower-fat options. • Fruit is a dessert – it will also count towards your 5 A DAY.
Healthier starchy foods • Eat a variety of different breads, including seeded, wholemeal, granary and wholegrain varieties where possible. • Use think cut bread for sandwiches. Pitta breads, wraps and bagels are also good choices. • Serve pasta with a tomato or vegetable based sauce, rather than one made with cream or cheese. • Serve more pasta in relation to a sauce.
Healthier starchy foods • Serve naan bread and plenty of rice with curries. • Use more potato in relation to meat in a cottage pie. • Have baked potatoes with baked beans, cottage cheese or ratatouille, but no butter.
Healthier milk and dairy foods • Choose lower fat versions of dairy foods. This means having: • semi-skimmed or skimmed milk; • low fat yogurts or fromage frais; • lower-fat cheeses include Edam, cottage cheese and reduced-fat hard cheeses. • Use cream and butter sparingly as they are high in fat.
Healthier milk and dairy foods • Low fat natural yogurt and fromage frais are good alternatives to cream, soured cream or crème fraîche in recipes. • Grate cheese to make smaller amounts go further. • Use smaller amounts of strongly flavoured cheese.
Healthier meat • Choose lean cuts of meat and trim off visible fat. • Remove the skin of chicken before cooking. • Grill or griddle meat, rather than fry.
Healthier meat • Skim off fat that rises to the surface when cooking mince or stews. • Add extra vegetables and pulses to stews, sauces and casseroles, e.g. red kidney beans to a chilli. This helps to increase the fibre content, reduce the overall fat content and add extra protein too. • Sausages, salami, pâtés and beef burgers can be high in fat and salt, so try to eat them only occasionally.
Healthier fish • Poached, baked or grilled fish is better than fried and battered fish. • An occasional portion of fish and chips is ok. But to make fish and chips a healthier choice: • * have some baked beans or peas; • * make thick chips – try chunky potato wedges; • * sprinkle pepper, rather than salt on chips.
Reducing salt • Do not add salt automatically when you are cooking – often it is only a habit. • Similarly at the table. Try food before you add salt. • Avoid using stock pastes or granules and sauces high in salt too often.
Reducing salt • Try using alternatives such as garlic, ginger, chilli and lime in stir-fries. • Season with herbs such as corriander, basil or thyme. • Squeeze lemon on fish or seafood. • Use black pepper on pasta or scrambled eggs.
Healthier Cooking Practices • Foods containing fat / sugar: • Choose oils and spreads high in monounsaturates or polyunsaturates, and use sparingly. • Whenever possible try to choose lower-fat varieties or a spray oil. • Grill or oven bake foods instead of frying. • Serve salad dressings and dessert toppings separately. • Ensure the temperature is correct when frying so that foods absorb less fat.
Healthier Cooking Practices • Foods containing fat / sugar: • Make a fruit pie with just one crust, either a top or a pastry base. • Use sugar sparingly. • Use dried or fresh fruit to sweeten dishes.
