If you want to eat a healthy diet, you’ll need to do more than choose the right foods. It’s also important to prepare foods in a healthy way. Here are a few tips to help you make more savory dishes that are both heart smart and nutritious.

  • Roast using a rack so the meat or poultry does not sit in its own fat drippings.
  • Bake foods using little extra liquid in covered cookware.
  • Stir-fry in a wok with vegetable stock, wine or a little bit of peanut oil.
  • Grill or broil with a rack to allow fat to drip away from the food.
  • Steam foods in a basket over simmering water.
  • Poach chicken or fish by immersing it in simmering liquid.
  • Microwave and drain fat by placing food between two paper towels as it cooks.

You can make your favorite recipes more heart healthy by substituting certain ingredients to reduce fat, cholesterol and sodium.

  • Use olive, canola or safflower oil instead of shortening.
  • Trade whole or two percent milk for one percent or skim milk.
  • Exchange canned vegetables for fresh or frozen vegetables.
  • Switch to low-fat cheeses.
  • When baking, replace oil, shortening or butter with ripe mashed bananas or applesauce.
  • Replace salt with herbs and spices to add flavor.
  • Substitute a portion of all-purpose flour with whole wheat flour, oatmeal or whole cornmeal. 

To learn more about how to make nutritious and delicious meals so you can live a healthier life, attend the free nutrition class "Get to Know Your Inner Chef" hosted by Doctors Hospital at White Rock Lake and White Rock YMCA. The seminar will be held Saturday, September 27 from 12:30 p.m. to 1:30 p.m. at White Rock YMCA at 7324 Gaston Avenue. Space is limited and reservations are required. Call 866-764-3627 to register today. 

Photo courtesy: Stockbyte/Thinkstock

Doctors Hospital at White Rock Lake

9400 Poppy Drive
Dallas, TX 75218


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