With all the information about obesity and health related
problems, the spotlight has been turned on the excessive
consumption of fats and high cholesterol foods. Today the
market offers a wide range of low fat and fat free foods
to reduce the intake of fats. Let us look at what foods to
avoid, to maintain a healthy cooking standard.
Cheese is a great source of calcium and protein for the body
regardless of how it is consumed. However, cheese has a very
high fat content and this is definitely not good for the
body. It is possible to still enjoy cheese by choosing no
fat or low fat options. Yogurt is now available in no fat
plain varieties and feta cheese can replace the high fat
cheddar cheese used in salads and other dishes.
Fats are found in full force in butter, shortening, oils
and margarine. You can start by reducing the quantity of
butter or oil used in cooking preparations and slowly move
on to substituting things like mashed banana or applesauce
(unsweetened) for the fat that goes into baking. The taste
will be novel and not really bad at all.
Meat and fish contain a certain amount of fat that can be
reduced by trimming all the visible fat from the meat and
removing the skin from poultry. Choose fresh fish rather
than canned fish in oil for fish preparations. Substitute
ground turkey meat for beef and try to use more beans and
vegetables than meat in your food preparations.
Milk has a high fat content, but is essential for the calcium
it provides the body. Opt for skim milk or soya milk. Don’t
use cream in any of the dishes and use yogurt as a substitute
Dressings such as mayonnaise and store bought sauces have
a very high fat content and plenty of calories. It is better
to prepare low fat dressings by using vinegar, olive oil,
fresh herbs and spices instead. Mustard for sandwiches is
another fat free option.
Start using the oven and the microwave more than the frying
pan for cooking healthy foods. Frying foods results in way
too many calories and plenty of fat that just sits in the
fried items. Grill your food or broil, poach, roast or bake
food and you will be engaging in healthy cooking techniques.
Try to give up fried foods altogether at least when you cook
food at home. The occasional binge at a fast food place is
alright to keep the cravings for fried foods at bay.