Here are some tips for healthy shopping:
· Choose lean cuts of meat.
· Choose fish and poultry often as they are lower in saturated fat.
· Buy lowfat versions of dairy products.
· Read food labels and choose the foods that are lower in fat, saturated fat, and cholesterol.
· Keep in mind that your body does need some amount of healthier fats, so it is not necessarily a good idea to go fat-free with everything you buy.
· Canned, processed and preserved vegetables can have a high sodium content. Buy fresh or frozen veges instead – check the sodium content on anything you do buy.
· Stay away from highly processed foods, foods with lots of additives and preservatives, and foods high in sugar.
· Focus grocery purchases on foods that will be healthy and that will fill you up so you can avoid portions that are too big and unhealthy snacking. The foods to focus on are proteins, whole grains, and fruits and vegetables.
Here are some tips for healthy cooking and food prep:
· Take the skin off of poultry before cooking.
· Trim the fat from meats before cooking.
· When cooking, replace fats that are higher in saturated fats, such as butter and lard, with small amounts of unsaturated fat such as vegetable oil, corn oil, soybean oil, olive oil, peanut oil, or canola oil.
· Broil, roast, bake, steam, or grill foods rather than frying them.
· Use lowfat milk when making “cream” sauces, soups or puddings.
· Try lemon juice, citrus zest, herbs and spices to season food rather than salt and butter. When buying seasoning mixes, check the sodium content.
· Quickly cooking your veges by steaming them helps preserve the nutrients.
· Muffins and quick breads can be prepared with mashed bananas or applesauce instead of butter or shortening to lower the amount of calories and saturated fats.
· Use low-fat yogurt and low-fat sour cream in recipes.
For more information you can also go to the Mayo Clinic web pages Nutrition and Healthy Eating and Healthy Recipes, as well as to check out the Center for Young Women’s Health cookbook Quick and Easy Recipes for Teens: A Cookbook and Guide to Healthy Eating. You can also go to ChooseMyPlate.gov to learn about healthier eating tips, the different food groups, tips & resources, discretionary calories, and oils. Your doctor should also be able to give you some helpful tips and guidelines when it comes to cooking and eating in a more healthy way. Finally, check out your local bookstore, library, or online cooking websites for healthy recipe ideas.