Lowering the saturated fat from your diet and reducing added salt or sugars is an easy place to start on your way to a healthier way of eating. If you have been in the habit of eating packaged foods, your pallet has been trained to crave all the “wrong” things. So it is important to find a way to make healthy foods taste great, so they become your “go-to” foods. Make them delicious without all those addictive additives that often resemble a science experiment gone awry. Here are some great tips from Dr. Seymour Weaver.
FIVE Tips for Reducing Fat in Your Diet Without Compromising Taste:
1.Use water, wine or low fat, sodium free stock in place of oil or butter when sautéing. You will not miss the flavor since the oil or butter is usually only used to keep whatever you are cooking from sticking to the pan. If the liquid evaporates just keep adding a little more until the food is cooked.
2.Instead of putting butter or margarine on your potatoes, top them with a dollop of fat free sour cream instead. Sprinkle with a little chives or your favorite herbs or spice blend and you will never miss the butter.
3.Skip the butter when making sandwiches and go with fat free condiments like your favorite mustard or fat free mayo instead. Most of the time we reach for the butter by habit rather than necessity and you will never miss it.
4.Replace cream or whole milk with skim milk in all of your favorite recipes. If the recipe calls for butter, substitute it with a healthier alternative such as olive oil.
5.Buy only the leanest cuts of meat and trim away any fat and skin from chicken. Marinade the meat to tenderize it and replace the flavor of the fat. Whenever possible, bake instead of frying and if you do have to pan fry something, use non-stick cooking spray or brush the meat with lightly with olive oil rather than adding oil to the pan. Making sure you pre-heat the pan will keep the food from sticking.
FIVE Tips for Reducing Sodium in Your Diet Without Losing Flavor:
1.Replace the salt shaker on your table with a sodium free spice blend. Most of the time we reach for the salt shaker out of habit rather than because our food needs it. A spice shaker on the table will satisfy that “shake” habit and add flavor to the food. There are tons of ready-made spice blends available or you can create your own custom blend using your favorites.
2.Trick your pallet. Sour and salt are recognized by the same group of taste buds. Instead of adding salt to your foods while they are cooking, try adding a splash of lemon or lime juice or flavored vinegars instead. Balsamic vinegar is particularly good to cook with as it adds a ton of flavor.
3.Read the labels. If you must purchase any packaged or canned goods, get in the habit of comparing labels for sodium levels. Chances are pretty good that a different brand may be a healthier alternative to the brand you are used to buying.
4.Add aromatics such as finely diced raw onion, scallions or shallots, roasted or raw garlic, fresh ginger or fresh herbs to foods as a hit of flavor instead of salt. Not only do these add flavor, they also bump up the nutritional value of your foods.
5.Make your own salad dressings. These are super easy to make and they taste much better than store-bought dressings. Balsamic vinegar, olive oil, Italian spices and minced garlic are a sodium free dressing that is packed with flavor. Experiment and find combinations you and your family will love