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Step 1
Learn addition and subtraction. Recipes that call for whole milk can often be substituted with skim milk to remove some of the unnecessary fats. Using a leaner version of a meat called for such as boneless skinless chicken breasts instead of regular cuts can help to remove the unhealthy fats without removing the taste from a meal. Learning when to add replacement alternatives to a meal and subtracting their unhealthier counterparts is a big part of cooking light.
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Step 2
Mix in some nutrient-rich produce. Instead of basing your meals off of the meat you will be eating, think about centering your meals on the produce you are having. Limit your meat intake to one serving of lean meat a day such as chicken, turkey or fish as they are low in saturated fats. Mixing in some fresh vegetables such as spinach or broccoli with your favorite side dishes like macaroni and cheese will help pack your meals with needed vitamins.
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Step 3
Cook the right way. No matter how much we try to cook light and healthy we are still going to want a burger now and then. Using kitchen equipment such as grills that drain the fat and oil from food as they cook can work wonders in reducing saturated fat and bad cholesterol. Using a steam cooker to prepare vegetables leaves most of the vitamins and minerals intact that boiling and draining take away. Opt for grilled, baked or boiled rather than fried or deep-fried alternatives.
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Step 4
Prepare smaller portions. Restaurant-served meals have trained us to eat larger amounts or to request the biggest size but science has shown we should be practicing different habits. Preparing smaller portions at each meal and eating a miniature meal every 2 to 3 hours a day will help to speed the metabolism. What you choose to eat does matter however; ensure that you are eating a healthy option in each of the major categories; carbohydrates, fats and protein in each meal.
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Step 5
Know what to pick up. Fresh or frozen vegetables and fruits are always a healthier alternative than canned or packaged. Canned and packaged options often have unhealthy additives and preservatives that strip them of their nutritional content. Getting oils that are vegetable-based like olive oil or sunflower seed oil can actually stimulate healthier reactions when mixed with foods such as tomatoes when cooking. Knowing what to buy will allow you freedom to cook how you wish when you get home.
