6 Steps to a Healthier You - Step 6

Step 6 - Prepare Healthy Foods

• Read labels, choose foods higher in fibre, and lower in fat and sugar.
• Use lower fat cooking and healthier baking methods.

Eating out can be tricky

Many entrees are high in fat and portion sizes are large.  It can be more difficult to choose healthier foods when faced with tempting high fat and sugar choices.  Look for foods that are grilled, broiled, barbequed or baked rather than fried.  Ask for lower fat dressings and sauces on the side.

Choose healthy foods when you shop for groceries.

Plan a menu for the week, make a grocery list, and eat a snack before you shop.  Healthier choices are usually found along the outer edges of the store.  Some packaged goods in the center aisles and displays at the end of aisles are high in fat and salt.  Read labels and choose carefully.  Skip the snack food aisle if it is too tempting.

Use low fat cooking methods

Bake, steam, barbeque, boil, grill, sauté with broth or juice, or microwave your meals. Choose lean cuts of meat and trim any visible fat. Chill gravy, stews or soup until the fat hardens then remove the fat layer.

Healthy Baking

Fat and sugar are added to baking recipes to provide tenderness, texture, flavor, sweetness and colour.

There are ways to make your favorite recipes healthier by substituting, decreasing or removing fat and sugar. For example, you can replace fat in recipes with fruit puree.  Replace high fat ingredients with lower fat products such plain yogurt, skim milk, soy milk or low fat sour cream. Sprinkle some powdered icing sugar on cakes instead of using frosting.

Holiday Eating for Surviving the Season (PDF)
Preparing Healthy Holiday Food (PDF)

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)