in many cases, favourite recipes can be modified so they have a lower fat content

Choose to steam, bake,grill,braise,boil or microwave your foods, rather than deep fry them.

Use non-stick cook ware

Microwave or steam your vegetables instead of boiling them to retain the nutrients

Eating healthy food doesn't mean giving up your favourite foods.

Your favourite recipes can be adapted easily to provide a healthier alternative, for example, non-stick cookware can be used to reduce the need for cooking oil. vegetables can also be microware or steamed instead of boiling to retain valuable nutrition.

there are many ways to make meals healthier.

limits fats, sugars and salt and include plenty of vegetables,fruit,grains lean meats and low-fat dairy in your cooking.

foods with added fats,sugars or salt are less healthy than food in ehich these are found naturally

keep fats to a minimum

choose lean meats and reduced-fat dairy products and limited processed food to minimise hidden fats.

Nuts,seeds,fish,soy,olives and avocado are all healthier options because they included the essential long-chain fatty acids and these are accompanied by other good nutrients.

if you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil.

shopping for healthy food

low-fat cooking begins when you are shopping

choose the reduces or low-fat version of a food if possible- for example milk,cheese,youhurt,salad dressings and gravies.

choose lean meat cuts and skinless chicken breasts .

Limit fast foods,chips,crisps,processed meats pastries and pies which all contain large amounts of fat.

Low fat cooking 

suggestions for low cooking include

if you need to use oil, try cooking sprays or apply a small amount of oil with a pasty brush.

cook in liquids ( such as stock,wine,lemon juice,fruit juice,vinegar or water ) instead of oil

 use low-fat yoghurt low fat milk evaporated skim milk or cornstarch instead of cream in sauces or soups.

When browning veg put them in a hot pan then spray with oil rather than adding the oil first to the pan this reduces the amount of oil that vegetables absorb during cooking

an alternative to browning vegetables by pan frying is to cook them first in the microwave then crisp them under the grill for a minute.

use pesto,salas,chutneys and vinegars in place of sour creams, butter and creamy sauces.

scrub vegetables rather than peel them as many nutrients are found close to the skin 

microwave or steam vegetables use a small amount of water and do not overboil them 

 if you like to boil vegetables use a small amount of water and do not over boil them.

include more stir fry recipes in your diet stir fried vegetables are cooked quickly to retain their crunch