Ten Tips to Healthier Cooking


1. Always wash your hands and surface areas before preparing foods.

2. Avoid processed foods. They contain large amounts of excess sodium and preservatives that are unhealthy for the body.

3. Use spices and herbs to enhance the flavor of your recipes. These ingredients will allow you the option to cutting down on fats and salt, without losing the gourmet taste.

4. Use low-fat or fat-free dairy products as a substitute for heavy cream or half and half. You will still retain the flavors you desire, but will cut the calories.

5. Use monounsaturated fats such as olive oil, peanut oil or canola oil. Remember that these fats are healthier, but are still calorie dense and should be used in recipes in limited amounts.

6. Include fruit in meals as an ingredient, a side dish or a garnish. Fresh, dried, light canned fruits contain important vitamins and minerals that help protect from cancer and boost your immune systems.

7. Use vegetables in recipes and include them each day as snacks. The fiber found in vegetables will help to keep you full and, ultimately, curb your hunger.

8. Trim all visible fat and skin off meats and poultry. Marinate meats, before putting them on the barbeque, to cut down on charring that can be cancer causing.

9. Include fish entrees into weekly meals. Fish contains important omega 3 fatty acids that help prevent heart disease. They are low fat and low calorie as well.

10. Try to add one new bean meal into your usual entrées each week. Legumes are rich in fiber and vitamins, with virtually no fat.

Remember, all foods can be incorporated into a healthy meal plan, but the key to success is moderation.

For more information, call Good Samaritan Hospital Medical Center at (631) 376-4444.