Here are some low fat cooking tips to help with your weight loss diet planning:
Low-Fat Supplies - -Keep these on hand. Butter-flavored low-fat vegetable cooking sprays are out there. So is apple sauce in place of some oil in recipes. Also keep following handy: lemons, limes, your favorite fresh herbs and spices, evaporated skim milk, cornstarch, plain non-fat yogurt, flavored vinegar, and onions.
Substitute – Check recipes and ingredients and where applicable, cut fat and calories by using:
•Fat-free or reduced-calorie versions •Skim milk, 1 percent or 2 percent milk for whole milk
Cooking Skills - - Hone in on or learn how to:
•Sauté, as with vegetables in water or broths. •Use coking sprays or nonstick cookware. •Cook in foil or parchment paper to seal in juicy flavors •Trim fat from meats •Stir-fry, bake, roast, poach, microwave, steam and broil •Experiment with seasonings (herbs, spices)
As a basis for meals and menu planning, refer to food pyramid information that is available to make sure you have basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit lifestyles and health of everyone.
Meal planning also depends upon several factors like number of people eating, meal times, special dietary concerns, budget, available foods, recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone’s dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in food preparation or food substitution for that individual or for those individuals.