Transcript healthier cooking practices.

Module Number: 12
Healthier Cooking Practices
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Introduction
Eating healthily includes the way in which you cook and serve
your food.
For example, the help to reduce fat intake:
• grilling, e.g. grilled rather than fried fish;
• boiling, e.g. boiled rather than roast potatoes;
• poaching, e.g. poached rather than fried egg;
• steaming, e.g. steam vegetables to prevent over cooking and
excess nutrient loss;
• baking, e.g. rather than deep fat frying;
• serving, e.g. avoid adding butter to vegetables for a glaze.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier Cooking Practices
Bread, other cereals
and potatoes
Fruit and
vegetables
Salt
Meat, fish and
alternatives
Milk and
dairy foods
Foods containing
fat/sugar
© British Nutrition Foundation 2005 – BNF Food Life Skills
END
www.nutrition.org.uk
Healthier fruit and vegetables
• Cook prepared vegetables as soon as possible to retain nutrients.
• Use as little water as possible when you cook fruit and
vegetables. Use the cooking water for sauce, gravy or soup.
• You could use a steamer or a microwave to cook vegetables.
• Whatever method of cooking, take care not to overcook.
• Avoid adding fat or rich sauces to vegetables (such as carrots
glazed with butter) or adding sugar or syrupy dressings to fruit
(such as stewed apple).
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier fruit and vegetables
• Serve main meals with a salad or
selection of vegetables.
• Try adding extra vegetables to dishes,
e.g. on a pizza, in a casserole.
• Use mayonnaise or other fat-based
dressings sparingly. Go for lower-fat
options.
• Fruit is a dessert – it will also count
towards your 5 A DAY.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier starchy foods
• Eat a variety of different breads, including
seeded, wholemeal, granary and wholegrain
varieties where possible.
• Use think cut bread for sandwiches. Pitta
breads, wraps and bagels are also good
choices.
• Serve pasta with a tomato or vegetable based
sauce, rather than one made with cream or
cheese.
• Serve more pasta in relation to a sauce.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier starchy foods
• Serve naan bread and plenty of rice with curries.
• Use more potato in relation to meat in a cottage pie.
• Have baked potatoes with baked beans, cottage
cheese or ratatouille, but no butter.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier milk and dairy foods
• Choose lower fat versions of dairy foods. This means having:
• semi-skimmed or skimmed milk;
• low fat yogurts or fromage frais;
• lower-fat cheeses include Edam, cottage cheese and
reduced-fat hard cheeses.
• Use cream and butter sparingly as they are high in fat.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier milk and dairy foods
• Low fat natural yogurt and fromage frais are good
alternatives to cream, soured cream or crème fraîche in
recipes.
• Grate cheese to make smaller amounts go further.
• Use smaller amounts of strongly flavoured cheese.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier meat
• Choose lean cuts of meat and trim off visible fat.
• Remove the skin of chicken before cooking.
• Grill or griddle meat, rather than fry.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier meat
• Skim off fat that rises to the surface when cooking mince or
stews.
• Add extra vegetables and pulses to stews, sauces and
casseroles, e.g. red kidney beans to a chilli. This helps to
increase the fibre content, reduce the overall fat content and
add extra protein too.
• Sausages, salami, pâtés and beef burgers can be high in fat
and salt, so try to eat them only occasionally.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier fish
• Poached, baked or grilled fish is better than fried and
battered fish.
• An occasional portion of fish and chips is ok. But to
make fish and chips a healthier choice:
* have some baked beans or peas;
* make thick chips – try chunky potato wedges;
* sprinkle pepper, rather than salt on chips.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Reducing salt
• Do not add salt automatically when you are
cooking – often it is only a habit.
• Similarly at the table. Try food before you
add salt.
• Avoid using stock pastes or granules and
sauces high in salt too often.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Reducing salt
• Try using alternatives such as garlic,
ginger, chilli and lime in stir-fries.
• Season with herbs such as corriander,
basil or thyme.
• Squeeze lemon on fish or seafood.
• Use black pepper on pasta or scrambled
eggs.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier Cooking Practices
Foods containing fat / sugar:
• Choose oils and spreads high in monounsaturates or
polyunsaturates, and use sparingly.
• Whenever possible try to choose lower-fat varieties or a
spray oil.
• Grill or oven bake foods instead of frying.
• Serve salad dressings and dessert toppings separately.
• Ensure the temperature is correct when frying so that
foods absorb less fat.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
Healthier Cooking Practices
Foods containing fat / sugar:
• Make a fruit pie with just one crust, either a top or a
pastry base.
• Use sugar sparingly.
• Use dried or fresh fruit to sweeten dishes.
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk
© British Nutrition Foundation 2005
© British Nutrition Foundation 2005 – BNF Food Life Skills
www.nutrition.org.uk