Ask a Dietitian

As seen on BCTV June 19/01

LOW FAT COOKING

It is common knowledge that a diet high in fat (especially animal fat) may lead to health problems. However, old habits are hard to break, and you may find it difficult to transform your cooking methods to make foods lower in fat. High fat cooking includes pan frying, deep-frying, sautéing, drowning foods in cream sauces or topping lower fat foods with high fat ingredients. The good news is that there are endless options that make food taste even more delicious. Not only do your taste buds get a treat, but your body will thank you for it too! Listed are a few healthy cooking methods to get you on your way:

• Steaming or Poaching: This is a great way to cook fresh vegetables, rice, and foods that require delicate cooking methods such as fish and seafood. Steaming foods is a delicious way to lock in taste with a minimal loss of nutrients.
• Grilling: Foods simply taste better grilled. Vegetables and lean cuts of meat require little preparation, as the grill imparts a taste of its own. You may choose to use a barbeque, stovetop grill, or one that works similar to a sandwich maker that plugs in. For a fun change, try making vegetable and meat or poultry kabobs.
• Baking: Foods require very little extra fat when baked. Baking meat and poultry allows the food to brown on the outside and stay moist on the inside. If you are not using a non-stick baking dish, use a vegetable oil spray to prevent the food from sticking.
• Roasting: Similar to baking, roasting is done at a lower temperature for longer periods. Traditionally reserved for meat and poultry, roasting has become a trendy and delicious way to prepare vegetables. This cooking process slowly draws out the moisture of the vegetable and leaves it bursting with flavor. For best results, lightly brush the vegetables in olive oil and sprinkle with your favorite herb if you wish. Be sure not to crowd the vegetables: lay them out on a cookie sheet. Add to pasta tossed with olive oil and parmesan, puree to make a soup, or eat them on their own.
• Broiling: A high temperature heat method used to lock in moisture and leave a golden crust on foods. This is especially good for dishes that require little cooking time such as fish and seafood.
• Pan Cooking: Not all fry pans are created equal. Non-stick skillets give you the advantage of frying without all the fat. If necessary, spray the pan with a vegetable oil spray to give a little flavor and further prevent sticking. Choose one with a heavy bottom for best results.
• Cast Iron Pans: Cooking food in a cast iron pan will actually boost the iron content of the food! This is because some of the iron is leached from the pan into the food during cooking. Because many foods stick to these pans, you may need to use a cooking spray or a brush of vegetable oil when cooking.
• Stir frying: Because foods are cooked quickly at a high heat during stir frying, most nutrients are kept in the food. Little or no oil needs to be added to a stir fry while cooking: use water or chicken stock to cook the foods. This is a great way to get your quota of vegetables.
• Microwaving: You may be surprised to hear that microwaving food is a good way to keep the nutrients locked in the food. This is because very little water is required to microwave foods; therefore, few nutrients are lost. A bonus is that foods are prepared in a flash!Do not forget to choose lower fat foods when cooking. For example, even if you grill sausages, they are still a high fat food. Pay attention to labels and visible fat, and choose high-quality fats like liquid vegetable oils more often.Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!