Stay away from butter, ghee and margarine because they are high in saturated fats.
Substitute cream and butter with skim milk and oil.
Use cooking spray to reduce the amount of fat and calories. Make sure it contains vegetable oil.
Sauté, stir-fry or broil using vegetable oils low in saturated fat, such as corn oil, sunflower oil, soy or canola oil.
Avoid frying and use canola oil in moderation; for e.g. use 1 tbsp for every three medium onions.
Use in moderation olive oil in salads; avoid it in cooking.
Try some healthier techniques such as:
- Microwave: it is fast and doesn’t require the addition of fat.
-Steam: you can steam your vegetables so that they retain more flavour and vitamins.
-Grill or broil: by using a rack you can allow the fat to drip from the barbecued meats or chicken.
-Stir-fry: use a small amount of vegetable oil (1 tbsp) to cook vegetables.
Avoid the use of meat broth cubes. If used, avoid the addition of salt in cooking.
Flavour you meals with herbs and spices- go easy on the salt.
Avoid fat in white sauce: use skim milk, cornstarch, nutmeg, pepper and salt instead of butter, flour and whole milk.
You can make your recipe healthier by substituting ingredients to cut down on fat, saturated fat and hence to reduce calories.
FOR EXAMPLE…