Tips and Tricks

Ways to Cut Calories While Preparing Foods

 

  • healthy lifestyle cooking tipsTrim all the fat from meat before cooking.
  • For pan-frying, use a pan with a nonstick finish to eliminate or reduce the need for fat.
  • If frying in a regular pan, sprinkle the bottom with salt or use very little fat.
  • To render more than fat by frying, broil meat that you normally would pan-fry, even as a first step to stews. If meat is browned in a pan, drain off all fat before adding other ingredients.
  • When preparing soups, stews, or meat in sauces, allow time to refrigerate the mixture until the fat congeals and can be entirely removed and discarded.
  • Rather than sauteing vegetables in butter, margarine or oil, cook them in a small amount of water with herbs or in bouillon.
  • For meat glazes and other uses, choose juice packed canned fruits instead of those packed in heavy syrup. You can also use unsweetened juices and applesauce.
  • Use tuna fish that has been packed in water rather than in oil or wash oil off packed tuna.
  • For salads and marinating or basting poultry or meats, use a bottled low-calorie dressing. Marinating before cooking also eliminates the need for using fat.
  • When broiling or baking fish, use wine, bouillon, or lemon juice instead of butter.

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I’d been working hard for about a year before the class eating clean and green so had a little “discipline” head start. I had hit a plateau for about 6 months so really wanted to take the next in learning the science. This class did exactly that! I know I’ll take it again. I am thrilled with the energy, attention to sugar reduction and protein products you have available. Thank you from the bottom of my heart. Donna Trovalli Coppell, TXThis class helped me with the science

I have lost weight and fat mass and want to continue the process so that I can continue on the road to feeling better. Callie McDole Dallas, TXContinuing on the road to feeling better

"I heard about 'magical inches lost' from a friend of mine who did the program through her school. We both had the same issue of never being overweight but always having a few inches to lose in fat to be lean. I had gained 20 lbs. after I got married and had kept it on for three years. I wanted to give the program a shot. My expectations were to learn a lot about nutrition and to hopefully lose weight/inches in my fat mass. I had tried many things to get the weight off, but this program was what IFWISD Teacher

Started trying to get healthy Jan 2012 and lost 40 lbs. by myself, put 10 back on and could not understand why the scales weren’t moving. This has helped me get past the plateau and lose weight in a healthier and long lasting way. Kaydee Sloan Dallas, TXHelped me get past the plateau

This is the first eating program I’ve ever participated in and I’m so pleased with my results. I’m continuing with the next class. I lost 5.4 pounds – 3.6 fat and I feel so much, better about myself. Started at 125.01 and now 119.6. During my 12 weeks in HLS, my triglycerides went from 201 to 63. My “good” cholesterol went up 16 points and my “bad” cholesterol went down 7 points. Thanks! Cherie Walker Coppell, TXI’m so pleased with my results

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