Lesson 11ª

 

 

 

 

 

   

3. 5 Cooking suggestions

  • Fats are the nutrients which render the most calories. It also has been proven that an excessive consumption is a direct responsible for cardiovascular diseases and obesity. Fats found in our diet can be reduced from food selection, but mostly during cooking: the way we prepare our meals define how much fat they will possess. On the other hand, vegetables rich in fibre are considered healthy due to their digestive and metabolic effects. In this lesson, we will learn how to in crease the fiber and decrease the fat levels found in our meals.
  • Suppress frying. En case of saute, use teflon pans.
  • Remove the fat from soups and broths by removing it after it has cooled down or use only vegetables, Cereals and legume.
  • Substitute the sour cream in recipes for skimmed yogurt, whenever possible.
  • Instead of a snack, make your appetizers out of vegetables and fruit cut into attractive shapes and dipping sauces.
  • Use plenty of vegetables, fruit and spices in your menu.
  • Whenever you serve your food, try to serve a larger portion of vegetables and cereals than meat. Begin by adding grains to salads, soups and stews; for example peas, maize (corn), broad beans, lentils or any other legumes.
  • Mix oats or oatmeal to meat (chopped) whenever you make hamburgers or meatballs.
  • Try to substitute processed flours (rice, bread, white flour) for whole-grain.
  • Use ricotta or light white sauce to add body to your cooking.
  • Whenever you oven-bake meat or poultry, place it over a mesh or grill to avoid it from cooking in its own fat.
  • Avoid cold meats, but if you like making sandwiches once in a while, choose low-fat cold meats, and use plenty of lettuce, tomato, sweet red peppers or any other vegetable.
  • Don't eat sausages (sausages, pates).
  • Margarine and food that contains hydrogenated fat, presented as “hydrogenated vegetable oil”, come from vegetables and contain no cholesterol. However, they are not recommended for extended consumption due to the hydrogen process to which they were submitted.
  • Natural fats found in vegetables such as walnuts, hazelnuts, almonds, peanuts, lineseed, sesame, sunflower seeds, pumpkin are healthier. However, we shouldn't consume them too often.
  • The use of vegetable oils mustn't be suppressed. It is important for you to include it in your cooking in the indicated quantities of your feeding plan.