Dieting does not have to make you feel like you are depriving yourself of good food. Here are some tips to help you prepare food that are both healthy and delicious:
1. Plan your menus.
Plan your menu and allow for healthy for easy to prepare meals during the times when you will arrive late from work so you are not tempted to just grab any food on your way home.
2. Always have a grocery list.
A grocery list will help you avoid buying on impulse. Focus on buying healthy and nutritious foods and avoid stocking up on unhealthy foods such as chips. Make sure that you have all the ingredients you need to prepare a tasty meal.
3. Go for seasonal produce and choose the brightest colors.
Eating fresh vegetables and fruits which are in season gives you a chance to enjoy peak flavor. You can cook asparagus during spring, eat peaches in late summer and have apples in fall. Frozen fruits and vegetables are a good alternative when these are not in season. Be weary of the sugary syrup and higher salt content when opting to buy canned fruits and vegetables.
When it comes to fruits and vegetables, the general rule is that the darker the color, the higher the nutrients.
4. Invest in kitchen equipment.
Invest in kitchen equipment which allows you to prepare low-fat foods. Some examples would be:
- Steamer: This helps vegetables retain their flavor and nutrients without the added fat.
- Pan with Rack: This will allow the fat to drip and stay away from the meat.
- Sharp knife: This will help you remove and slice the fat easily.
- Non-stick cookware: This allows you to saute without having the need to use additional oil.
5. Opt to steam, broil or bake.
Use cooking methods that do not add extra fat to the dish. Here are some of the methods you can do:
- Steam: Add herbs to the water when steaming to make your vegetables more flavorful.
- Broil or Grill: Broiling or grilling does not only add visual and taste appeal but it also helps you cook meat which are lower in fat.
- Bake: Baking in a pan with a rack helps keep the fat off the meat.
6. Remove high fat ingredients in your recipes.
Opt to use a non-stick pan so you can saute without having to use additional oil. You can also opt to chill a soup or stew after cooking to let the fat rise to the top. This way, you will be able to scoop it up and dispose it easily.
7. Use spices and herbs.
Spices and herbs helps add new flavor and taste to your dishes. Some of the spices you can use include:
- Parsley
- Sage
- Rosemary
- Thyme
- Cinnamon
- Cloves
- Nutmeg
8. Eat your veggies.
There are a wide variety of meatless dishes. There are a lot of possibilities and your creativity will help you create these dishes. For example, you can try a vegetarian chili, marinated bean salad or tofu in a stir fry. You can also use lentils or kidney beans in your soup.
9. Control your portions.
Control your portions and aim to have a moderate calorie intake during meals. A well balanced meal will include ¼ chicken or fish (protein), ¼ rice or pasta (starch) and ½ vegetables. Add milk to drink and fresh fruit for dessert.
10. Do not supersize your meals.
Avoid the temptation of supersizing your meals and always double check your serving size. Research has shown that people who eat from larger containers eat more than those who eat from smaller containers. This is the same with plates. Try to eat on a smaller plate to make your servings look larger.
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