Web Content Viewer (JSR 286) - Healthy Weight


Young couple looking at recipe book in the kitchen.  The counter is full of fresh vegetablesNot just what you cook but how you cook can make a big difference to your health. There are lots of ways to cook at home that are quick, easy, cheap, healthy and low in kilojoules. 

Grilling, poaching, stir-frying, dry roasting and microwaving are better than frying or prolonged boiling (which can remove the nutrients from vegies). 

Avoid cooking food in lots of oil, butter or margarine. Instead, cook in a liquid, such as reduced salt stock, juice, vinegar or water; use a little healthy oil or cooking spray; or use no oil and a non-stick frypan. If you do add oil when cooking, use as little as possible (a good way to do this is by using a pastry brush rather than pouring in the oil) and cook with healthy oils like monounsaturated oils such as olive or canola oil, or polyunsaturated oils such as sunflower or sesame seed oils. Have your potatoes microwaved, steamed or boiled, rather than mashed with butter or deep-fried as chips.

Adapt your favourite recipes to squeeze in extra vegetables, fruits and wholegrains. You can also use lower fat and sugar-free alternatives to many ingredients, such as plain yoghurt instead of sour cream. And try using herbs and spices rather than salt to season your food.

Make the most of fruit and vegetables in season – usually, they are better quality, taste better and are less pricey. Choose lean cuts of meats and poultry, or remove the fat before cooking.


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