10 tips for a healthier meal
When it comes to cooking a meal for the family, don’t let your diet take a backseat. Just because you’re on a diet and the rest of your family isn’t, doesn’t mean you have to eat a different meal. There are times when you have to draw the line, for example Christmas lunch, Sunday lunch and family gatherings. Take a look at some of the suggestions below for a healthier meal:
1. Try to steam or boil your vegetables instead of frying or stewing them, also avoid using cheese-based dishes. Try using herbs and lemon juice instead of butter or margarine.
2. Cooking with chicken can be a bit of a problem, although chicken itself is very healthy, containing half the fat of red meat. Do not go for the easy option of breaded chicken wings or nuggets, this is very unhealthy. Try grilling or steaming your chicken in a nonstick pan and eliminate the use of oil by using a cooking spray. Be careful with the skin on the chicken as it is very fattening, try to buy a skinless chicken or remove the skin before cooking.
3. Be careful with different types of bread, stay away from white bread as it is full of sugar. Try to choose whole wheat bread, seed bread, and whole wheat bread. Also look for brown rice, wild rice and basmati rice, the flavors are not that different from white rice and they are much lower in starch content.
4. When buying meats like pork and beef, try to buy lean and extra lean. Try some cuts like the fillet and sirloin, these have less fat content than the other cuts. Roasting, broiling, and dry frying are healthy methods of cooking meat. Once again, try using a cooking spray instead of cooking oil.
5. If you’re making turkey, why not try cooking the stuffing separately? It will reduce the fat content by preventing the fat from the turkey from absorbing into the dressing. Be sure to use less margarine or butter when making the filling. Also, don’t forget to remove fat from gravity. Leave the drumsticks for the kids; Just like with the chicken, choose light meat over dark and you’ll save big in the calorie department.
6. Why not try serving fruit for dessert? Serving fruit instead of pie or cake can greatly reduce the amount of calories you find in your meal. Instead of cake and pie, try serving a whole piece of fruit, some yogurt, or a fruit cocktail. Usually you will find that we don’t need a dessert and eat only one out of habit. I think you’ll be surprised how fruit can replace your sweet tooth in a dessert.
7. If you must have ice cream, try a sugar-free low-fat frozen yogurt sundae. Instead of topping with chocolate or caramel sauce, try a mixed fruit cocktail. The flavor of the ice cream is almost identical, and the sugar in the fruit kills your sweet tooth. They are generally fewer calories than the full sugar and chocolate variety.
8. Save a lot of calories when cooking with powdered milk. By doing this, you will save a lot of fat and calories. Plus, using skimmed milk instead of cream in your favorite cream-based recipes can also save calories.
9. Try some substitutions in your kitchen. Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in your desserts, replace 1 egg with 2 egg whites or ΒΌ cup egg replacer, replace half the oil in dessert recipes with one equal amount of unsweetened applesauce, try reducing or nonfat frozen yogurt or unsweetened ice cream in cakes.
10. If you’re still hungry after the meal and want to tempt yourself to repeat, then go for the vegetables. Choosing steamed vegetables instead of meat and bread is much healthier.
10 Tips for Eating Out When You’re on Your Diet
1. Try to keep it light to start with, maybe a prawn cocktail or a salad. Make an effort to stay away from creamy entrees and red meat.
2. If you are a pasta lover and it is difficult for you not to eat infinite amounts. You should try to stick to just one serving. Also, don’t worry if you leave a little, no one will chase you for it, especially your body.
3. When you order a meat dish, always choose chicken. Stay away from fried chicken. Always opt for boiled, grilled or steamed. If you must order red meat, be sure to ask your server for a good, lean piece.
4. If you don’t see anything on the menu, that’s cooked to your liking. Ask the waiter if it would be possible for the chef to cook you a dish with, say, boiled or grilled chicken, instead of fried. Don’t be embarrassed by this request, as he will not be the first or the last to apply.
5. Avoid the temptation of cream sauce, butter, oil, dough and homemade sauce.
6. If you don’t like to leave your food, you can always ask the waiter to wrap it up so you can take it home later.
7. If you are a take out person like me. When you serve your take-out meal at home, only serve half and reserve the other half for the next day or for another family member. Willpower is the key here!
8. If you know where you are going to have dinner. Why not call the restaurant and ask them to send you a menu, or go get one? Now you can read the menu well and find the best meal for you. When you arrive at the restaurant, your choice is already made and it will be healthier.
9. Buffets are the worst of all restaurant temptations. You need to know your portion control. Try and eat only one dish. Once again, the key factor here is willpower!
10. When eating out day comes, try to eat smaller meals during the day, then you can control calories for the day and night. However, try to remember not to starve yourself as you may end up eating like a horse, which is never good dietary advice.