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Healthy Eating
LOW CALORIE COOKING TIPS: A Guide To Lowering Fat And Calories In Your Diet


Use Nonstick Pans
Brown meats by broiling or cooking in nonstick pans with little or no oil. Start on low heat rather than high heat to prevent sticking.

De-fat Your Soups

Chill soups, stews, sauces, and broths before serving. Lift off congealed fat and re-heat without the added calories.

Trim All the Fat

Trim all visible fat from meats. Remove skin from chicken and poultry. Choose 90-95% lean ground beef.

Use Water-Packed and Juice Packed

Use water-packed canned products such as canned tuna and juice-packed canned fruits rather than those packed in heavy syrup.

Cut the Sugar

In recipes for baked products, the sugar can be reduced by one quarter to one third by adding chopped fruit and cinnamon or vanilla. Use apple sauce instead of oil in baked goods.

Lighten Up

For sauces and dressings, use low-calorie bases like vinegar, mustard, tomato juice, or bouillon instead of the high calorie ones (creams, fats, oils, mayonnaise). Thicken sauces with cornstarch instead of flour. Puree cooked vegetables to use as a thickener for soups.

Use Nonfat and Low-fat

Use nonfat and low-fat dairy products. Choose skim milk or 1%, nonfat yogurt, light cream cheese, and light sour cream.

Half the Egg

Use two egg whites as a substitute for one egg yolk.

Savory Seasonings

Spare calories by using spices and herbs for flavoring rather than butter or rich sauces. Garlic, basil, oregano, and thyme add lots of flavor without the fat.

Slice It Thin

Slice sandwich meats and cheese extra thin. Layer meats and cheeses with plenty of vegetables for healthy sandwich fillings.

Cook with Low Calorie Liquids

Saut vegetables and meats in broth, bouillon, tomato juice, or fruit juices (orange or pineapple juice) instead of oil.

Use Trim Toppings

Combine lemon juice, basil or chives, and plain low-fat yogurt for a low-calorie topping with only 10 calories per tablespoon. Light sour cream and salsa also make great low-calorie toppings.
Seafood with a Twist

Season broiled or baked fish with a twist of fresh lemon or lime juice.

Pronto Pasta Primavera

Mix steamed vegetables with cooked pasta and grated parmesan cheese for a quick and healthy one-dish meat

ALWAYS READ THE NUTRITION FACTS ON EACH PRODUCT LABEL