You don't have to abandon all your favorite recipes to eat
healthier. Several small modifications to your current recipes can often
greatly lower the saturated fat and sodium in your diet.
These small changes in your current recipes can make a big difference
in your intake of fat and calories without significantly affecting the taste or
enjoyment of your favorite meals. Some suggestions for making heart-healthy
substitutions in your recipes are given below.
Using products low in saturated fat,
such as olive oil, vegetable oil, canola oil, or chicken broth
Using salt, soy sauce, or barbecue
Using herbs, spices, or lemon
Eating all of the meat product
Eating a 2 oz to 3 oz serving of meat
(which is about the size of a deck of cards). Trim fat from meat, and remove
skin from chicken.
Eating egg yolks
Eating egg whites or egg
More tips for reducing fat in recipes
Reduce the amount of fat in the recipe by half
(this can often be done without having a major effect on the final
Use nonstick pans and nonstick cooking sprays to cut down
on the amount of fat used in cooking.
When stir-frying, use a small
amount of oil. If foods begin to stick, use water, wine, broth, or tomato juice
to add moisture rather than adding more oil or other fat.
making pies, omit the high-fat pastry crusts.
Experiment with herbs, spices, or
even lemon to add flavor to low-fat foods.
In this article
This information is produced and provided by the National
Institute (NCI). The information in this topic may have changed since it was written. For the most current information, contact the National
Institute via the Internet web site at http://
.gov or call 1-800-4-CANCER.
WebMD Medical Reference from Healthwise
March 12, 2014
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this