With a change in lifestyle there are selected methods of preparing the food we eat . Food such as:-
When cooking meat, trim off visible fat and refrain from frying meats in deep oil. If you are roasting, use the dry roast method; where the meat is placed in the middle of the oven rack and gently roast at moderate temperature. Then fat from the meat is drained off, thereby reducing the fat intake. When stewing or braising, cover the pieces of meat lightly with seasoned flour and brown in hot vegetable or olive oil. After cooking, let the stew or casserole stand; so as to let the fat accumulate on the top. Skim as much fat off with a ladle as possible. When preparing meat, cut the meat into smaller pieces or strips and buy smaller quantities of well-trimmed lamb, pork or venison. Buy less red meat and avoid processed or tinned meat such as corned beef, luncheon meat, salami, and sausages. Besides, processed and tinned meats are very high in saturated fat and salt.
When buying fish; buy the whole natural product or pieces of fresh fish. Fish is highly nutritious and the fat in fish is actually good for your health and when preparing fish, avoid adding fat to a low fat, nutritious food, therefore grilling, poaching, steaming and oven-baking is preferable.
Avoid the following:
- Refrain from deep-frying fish in batter, it disguises the flavour of the fish and adds fat.
- Rich cream sauces with fish. If you enjoy garlic prawns, do not add butter but rather use olive oil and garlic then a wedge of lemon with the prawns.
- Processed fish products such as fish fingers, fish cakes and all crumbed and battered fish-The bread crumbs and batter contain saturated fat and if fried even; more fat is absorbed. Do bear in mind, however, that fish fingers are healthier than sausages.
- Fish pates which are made with cream cheese.
Vegetables should be washed, scrubbed and cleaned immediately before cooking. Do not leave vegetables to soak in water as the nutrients are water soluble and washed away. When cooking vegetables, do not overcook – vegetables should be tender but firm because this retains the nutrients, fibre, and flavour. When stir-fried, vegetables must be crunchy.
Fruit can be stewed, poached, baked or pureed and used in mousses and sorbets. It can also be made into low sugar jams and chutneys. As with all other ingredients, avoid adding sugar or fat to fruit; either fresh or cooked.
Rice and Pasta
Choose a wholemeal pasta and brown rice and cook as directed. Do not add butter to cooked pasta. Try adding a teaspoon of olive or vegetable oil to the water for boiling the pasta in. Rinse rapidly in cold water after it is cooked, return to the pot, cover; for a few minutes and the pasta will not congeal into a lump. Do not overcook pasta!
Lifestyle change…. a lifetime change.