Cook for a Better Weight
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Transcript of Cook for a Better Weight
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Let’s Talk About…• Why cooking is the better weigh• How to cook for a lighter weigh• How to stock your kitchen• Quick meal ideas
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Why Cooking Is the Better WeighUtensils make the heart grow fonder…
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Time and MoneyLet’s compare!
• Eating out:• Driving can take 20 minutes or more.• Dining can take 60 minutes or more.
• Cooking at home:• You can cook and eat in 45 minutes!• What a great way to save
time and keep expenses down.
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Compare Calories
773 ...............Lemon Pepper Fish............... 346766 ...................Grilled Chicken.................. 434700 ................Gourmet Pizza Slice............. 308650 .......................Lasagna....................... 340644 .................Pasta Pomodoro................. 302624 ....................Clam Chowder................. 210
Restaurant Home-cooked
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Save Time and Money with Home-Cooked Meals
• Spaghetti and salad for four at home…– Jar of sauce: $3.19– Box of spaghetti: $1.00– Romaine: $1.19– Tomatoes: $2.10– Cucumber: $1.40– Total:
$8.88– Minutes to prepare: 15
• Spaghetti and salad for four at a restaurant…– Each meal:* $10.99– Total:
$43.96– Minutes to pick up: 30-45
*Not including beverages, tax and tip
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How to Cook for a Better Weigh
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Use Only a Little FatKeep your pans close and your steamer closer
• Bake, broil, microwave, grill, steam, or simply devour.
• Avoid frying and pan frying. Most recipes can be adapted by baking instead, or by limiting frying oil.
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Say No to Refined OilThere’s nothing to fear but refining itself…
• Measure refined oil rather than pouring freely.
• Try a spray can or misting bottle for light, even distribution of oil.
• When in doubt, substitute broth instead.
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No More Refined OilFight the power!
Well, if not power, then certainly the oil.
• Use fat-free salad dressing or a small amount of oil and vinegar.
• Remember -- measure, don’t pour all over the place.
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De-Fat Gravy!
• Did you know that your can de-fat gravy by chilling it?
• When cold, the fat rises to the top and hardens there.
• That makes it a snap to scrape off and get at the delicious gravy goodness.
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Choose Lean ProteinIt’s a lean, mean, protein machine
• Chicken or turkey: white meat, no skin
• Tenderloin of beef• Pork loin• Seafood without
breading or topping
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Reduce the Fat: MeatChewing the fat can be surprisingly gross
• Trim excess fat before cooking.
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Reduce the Fat: Meat• Eat less meat!• A 3-ounce serving is
about the size of a deck of cards.
• Fill the space with more vegetables. You can never have too many vegetables!
• (Well, you might, but let’s not go there).
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Reduce the Fat: Dairy Edition• In place of cream, try…
• Fat-free whipping cream.
• Fat-free half and half.
• Evaporated skim milk.
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Eat Less Cheese• According to the Dietary Guidelines for
Americans, cheese is one of the highest sources of saturated fat in the American diet.
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Tired of hearing about all the things you shouldn’t eat?
Never fear -- now we’re going to discuss everything you SHOULD
eat!
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Eat MORE Vegetables• Try a variety of veggies
in a whole bunch of salads.
• Fresh vegetables are great in almost any form.
• When pressed for time, or for sheer convenience, try incorporating frozen vegetables.
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Stock Your Kitchen for Fast Meals
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Stock Your Pantry• Canned or dry beans • Lentils• Favorite spices, herbs,
seasonings • Healthful canned soups • Oil and vinegar • Pasta • Pasta sauce • Rice • Tuna fish• Whole-grain bread • Whole-grain cereal
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Stock Your Refrigerator• Fruits• Vegetables• Salad vegetables• Potatoes• Sweet potatoes• Fat-free sour cream• Fat-free ricotta• Orange juice• Parmesan cheese• Skim milk• Yogurt (light)
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Stock Your FreezerHey, when you’re on a roll, why not go for it?
• Chicken or turkey breasts• Fish and seafood• Nuts• Fruits• Vegetables• Veggie burgers• Lean cuts of beef or pork
(loin or round)
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Quick Meal Ideas
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Potatoes and broccoli…..
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Broccoli Baked Potato
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Whole-wheat tortillas and veggies…
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Tortilla Pizza
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Roasted chicken……
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Roasted Chicken Dinner
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Chicken Rice Salad
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Chicken with Rice and Vegetables
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Fish with potatoes and salad…
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Baked Fish Dinner
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Pasta and veggies….
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Pasta Primavera
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Stir-fry veggies with spinach and chicken…..
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Asian Chicken Salad
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Healthful Meal Action Plan
• Learn new healthful recipes.• Plan meals for a week.• Stock your kitchen with healthy, useful
ingredients.• Organize and create an efficient
working kitchen -- what needs to be where?
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“The heights some men have reached and kept were not attained in sudden flight. For they, when their companions slept, kept pushing onward through the night.”
-Sir Edmond Hillary on Mount Everest