Healthy Cooking Tips For Weight Management
By Cathy Shaw, RD, LD
Choosing healthy foods is a great start to managing your weight, but cooking them in a
healthy way also plays a big part in your success. The way you prepare your food can have a big
impact on the nutritional value, and can be the difference between fueling your body and
breaking your calorie bank.
The first step to healthy cooking is, of course, to choose your ingredients wisely. Here are
some tips for healthy food selections from your basic food groups, followed up with some great
tips for cooking methods and food preparation. Now get cooking!
Go lean with healthy proteins




Choose fish and skinless poultry more often than beef or pork.
Choose lean cuts of meat like “loin” and “round”. Choose ground sirloin or 93% lean ground
beef- you will actually get more end product for the money you spend.
Trim visible fat from meat before cooking
Try plant based proteins- they are full of vitamins, minerals and fiber without the added fat- try
soy protein like tofu or textured soy, or add beans to any meal.
Egg whites are a great source of low calorie, high quality protein and can serve as a great
“binder” for recipes. For recipes that call for 2-3 eggs, try using one whole egg with 1-2 egg
whites or all egg whites.
Get the skinny on dairy






Choose low fat or fat free dairy products to use in cooking as much as possible.
Substitute 2% or skim milk for whole milk- experiment as some recipes require a little fat.
Use reduced fat or fat free sour cream, or even better, substitute fat free plain Greek yogurt for
sour cream. This adds flavor as well as calcium and protein as a bonus!
Sub fat free half and half for regular half and half or heavy cream.
Be choosey about cheese. Choose intensely flavored cheeses such as reduced sodium feta, sharp
cheddar or aged parmesan- you can use much less and still get a great flavor. Some reduced fat
cheeses are great products. Use part skim mozzarella instead of whole. Try Cabot’s line
of 50-75% reduced fat cheddars and Laughing Cow’s Light cheese wedges.
Sub reduced fat cottage cheese or ricotta made with skim milk for whole milk ricotta.
Use evaporated 2% or evaporated skim milk for recipes calling for evaporated whole
milk.
Grains: Get the “whole” picture



Make half of your grains whole by choosing to use brown rice or whole wheat pasta
instead of white rice and plain semolina pasta.
Use whole wheat bread in stuffings and whole grain cereals, oats, and barley in recipes.
Substitute whole wheat flour for at least ½ of the all-purpose flour in your recipes. There
is even white whole wheat flour if you are hung up on the color!
Use grain products with no added sugars.
Healthy Cooking Tips For Weight Management
By Cathy Shaw, RD, LD
Vegetables can pack your dishes with good nutrition



Try doubling or simply adding more veggies to a recipe. This will “stretch out” things like
casseroles, pasta dishes and stir fries and actually increase the nutritional value and can decrease
the overall calories per serving.
Use fresh, frozen (without added sauces), or canned vegetables (preferably no salt added) in
recipes.
Use vegetable salsas to top meat or fish.
Try substituting pureed pumpkin for half of the fat called for in baked goodies.
Fruits add a sweet touch




Try adding fresh or unsweetened frozen or canned fruit to recipes for added sweetness.
Try cutting the sugar in your recipes and adding fruit as a sweetener or topping.
Substitute unsweetened applesauce for half of the fat in your baked goodies.
Add fresh or dried fruit to salads for a great flavor and nutritional boost.
Use fruits like apples, apricots and fresh cranberries to make easy sauces or fruit salsas to top
your meat or fish.
Heart healthy fats




Choose mono or polyunsaturated oils to cook and bake such as olive, canola, peanut, safflower or
sunflower oils.
Try something new like walnut or pecan oil.
Go easy- remember even healthy oils have 45 calories and 5 grams of fat per teaspoon.
Extra Virgin Olive oil is best used for seasonings, dressings and cooking at lower temperatures
due to its lower smoking point. For cooking at higher temps, use regular or extra light olive oil,
canola, sunflower or safflower oils.
Choose light spreads that have no trans-fat, and use cooking spray or a spritzer to add fat to your
cooking pans or foods.
More tips for cooking in your kitchen:






For meat, fish or poultry, bake, broil, grill or roast on a rack.
Use nonstick cooking spray or use nonstick cookware to cut down on added fats in cooking.
Try sautéing proteins and vegetables in low sodium broth instead of oil or butter. This adds flavor
and moisture without a lot of calories and fat.
Try adding pureed vegetables to thicken soups and sauces instead of heavy cream,
evaporated milk, butter and cheese. Try pureed carrots in spaghetti sauce, pureed
pumpkin in chili and pureed chick peas or cannellini beans in taco soup.
When using store bought seasoning packets or marinades, look for low or reduced
sodium versions. Many have more than 500mg of sodium per serving.
Try making your own marinades using vinegar or citrus mixed with your favorite
seasonings like garlic, rosemary, basil and thyme. Add cracked black pepper or cayenne for
an extra kick!
Healthy Cooking Tips For Weight Management
By Cathy Shaw, RD, LD



When making gravy, refrigerate after making. When it is cooled completely, the fat will rise and
become solid. Skim the fat off with a spoon before reheating to serve.
Spice it up! Herbs and spices can add great flavor to foods when you are reducing salt, sugar, or
fat. Add sweetness with things like cinnamon, nutmeg and vanilla. Add chopped aromatic
vegetables or powders to intensify flavor like garlic/garlic powder, celery/celery seed,
onion/onion powder, scallions and peppers. Add boldness to dishes with cayenne, basil, oregano,
and rosemary.
If you don’t have fresh herbs, you can try substituting dry, though the flavor may not quite be the
same. Try using 1/3 the amount of dry for fresh (1 teaspoon dry for 1 tablespoon fresh).
When you find great healthy ideas that work for you in the kitchen, don’t be shy! Share your ideas and
healthy dishes with others. You just might inspire them to cook healthy too!
*Cathy Shaw, RD, LD is a Registered and Licensed Dietitian, and is the Registered Dietitian Program
Coordinator for the PEIA Weight Management Program
Resources:
http://www.eatright.org/Public/content.aspx?id=4294967441
http://www.eatright.org/Public/content.aspx?id=6442471782
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1592
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1245
Visit our website at http://healthperformance.wordpress.com