dietary fat intake.
What you need to do is regulate the amount of all fats in your diet.
This is a healthy eating habit that will reduce your risk of unhealthy
weight gain.
You need to realise being overweight or obese increases your risk
of developing certain disease,especially diabetes and cancer.
Making healthy choices
You should aim to reduce sources of saturated fat from your diet
by choosing healthy ingredients.
You also need to prepare and cook them in ways that do not add
unhealthy fat to your meals.
Choose to eat more fish and shellfish,poultry, and plant proteins
such as pulses instead of red meat.
Other healthy eating options to reduce fat intake are to use
low-fat dairy products, avoid cream and butter-based sauces.
Low-fat cooking tips
1. Cooking methods to avoid are frying and deep-fat frying it will
greatly increase fat content.
2. Add water,wine, and lemon juice if the ingredients require moisture
3. Choose lean cuts of meat and poultry and remove visible fat before
cooking.
4. Use a rack when grilling or roasting so the fat can drip through,
and use a separator to remove the fat from roast meat or poultry
juices before making gravy.
5. Reduce the amount of oil or fat needed by using non-stick pans.
6. Stir-fry in stock rather than oil.
7. Microwave or steam food.
8. Instead of deep-frying,brush food with a little oil and grill or
roast for the same crisp effect.
Griddling
very little oil is needed to prevent food from sticking,and excess
fat drains into the grooves of the ridged grill pan.
Hot-smoking fish
meat and poultry can be cooked on a rack in a covered wok over
a layer of tea leaves and other interesting flavours.
Grilling
this method,which needs no fat,gives food a crisp,browned exterior.
Basting or marinating add flavour and keep food moist.
En papillote
seal in flavour, nutrients, and juices by putting food in parchment
or foil parcels and then baking or steaming.
To find out more click on the link below.
No comments:
Post a Comment