by Lily A. Thorns

Created on: June 30, 2007

Beginner's Guide to Low-Fat Cooking

As a beginner in the world of low-fat cooking, it is important to keep things simple to get started receiving the health benefits. Many times, trying to eat healthier can be overwhelming. There are three simple things you can do to get started, with a bonus tip offered at the end.

First, the key to low-fat cooking, is the word 'cooking' because if you look to pre-made meals you will not be offering your family the best quality food. Many consumers unwittingly fall into the low-fat prepared foods trap. When the food is labeled low-fat, read all the ingredients, often the fat is low and something else, like sugar or salt is too high. Disproportionately high, those sugar or salt numbers rise up as fat numbers fall, in the interest of 'good taste'. In order to make a manufactured, pre-packaged food taste good manufacturers need to add either fat, sugar or salt. Cooking at home allows control over all three factors to produce a tasty, well balanced meal; one that is low fat, low sodium, and low sugar.

A second, easy to remember tip, is to offer lots of fruits and vegetables at each meal. Parents need to teach their kids while they are young. Vegetables are choice foods which add depth to the meals you prepare and offer. Accustom your children to the 'good foods' in life before they are old enough to know anything different. Start children on vegetables when they are infants. Fruits come later because they are an easy sell after vegetables. Forgo the toppings (like cheese and butter) until children are older and have developed a taste for 'naked foods'.

If your family dislikes vegetables, re-introduce them. Start simple, cucumbers, celery, and raw carrots are the most easily conquered. Then add in red peppers, tomatoes, and raw spinach, for an excellent salad. Put a homemade low-fat dressing on top. A recipe everyone loves is a very simple vinaigrette. The method is as important as the ingredients. First, prepare your salad. Second, sprinkle Italian seasoning, dried basil, garlic salt, black pepper, and onion powder on top, the ingredients are listed in order of quantity. More Italian seasoning and less onion powder is required, the amount of each is a matter of personal taste. Toss just the seasonings, salad greens and vegetables. Next, pour on the balsamic vinegar, very generously. Toss, observing the amount of vinegar in the bottom of the bowl. If there isn't any vinegar on the bottom, there isn't enough on your salad, add more.

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