Healthy Cooking Techniques and Diabetes

Preparing healthy meals:

• Choose leaner cuts of meats
• Eat fish twice a week. Good choices are salmon, sardines, and mackerel.
• Limit processed food
• ke hot dogs, ham, and de
• Meat.
• Limit red meat to three times a week. Buy extra lean ground beef or use ground turkey or chicken.
• Eat a large amount of vegetables. Half your plate should be veggies at every meal.
• Use cooking spray or small amounts of olive oil
• ve or canola oil instead of butter.
• Grill, bake or stir fry instead of frying. Steam vegetables in water or low sodium stock.
• Remove the skin before cooking chicken and turkey.
• Trim any visible fat off of meat before cooking.
• Use herbs and spices to season rather than salt.
• Refrigerate soups, stews and gravy. Skim the fat off the surface before serving.
• Rinse canned vegetables before cooking. Be careful of cross contamination.
• Don’t use the same plate or container for raw and cooked food.
• Throw out anything left out for two hours or more.
• Try low-fat cheeses, skim or low-fat milk, and low-fat and non-fat yoghurt. Use low-fat yoghurt when making cream sauces.
• Cook with an egg substitute.
• Use small amounts of trans-fat-free margarine.
• Read more on Reading labels