How do you lower fat and salt in food before cooking?

Here are some tips on how to lower fat and salt in food before cooking:

Lowering Fat:

* Choose leaner cuts of meat: Opt for cuts labeled "round," "loin," or "sirloin" for beef, and "breast" or "tenderloin" for pork. You can also choose poultry without skin.

* Trim visible fat: Before cooking, remove any visible fat from meat or poultry.

* Use cooking methods that require less fat: Instead of frying, try grilling, baking, roasting, poaching, or steaming.

* Replace butter with healthier alternatives: Use olive oil, avocado oil, or unsweetened applesauce in place of butter.

* Choose low-fat dairy products: Opt for skim milk, low-fat yogurt, and reduced-fat cheese.

* Use cooking spray: Instead of adding oil to pans, use cooking spray to prevent sticking.

* Don't overcook: Overcooked meat can become dry and tough, leading to the need for more fat to make it palatable.

Lowering Salt:

* Read labels carefully: Choose low-sodium or no-salt-added versions of your favorite foods.

* Use fresh herbs and spices: Instead of relying on salt, add flavor with fresh or dried herbs and spices.

* Flavor with citrus: Lemon, lime, or orange juice can add a refreshing tang without added salt.

* Season after cooking: You can add salt to taste after the food is cooked. This allows you to control the amount you use.

* Use salt-free seasonings: Explore alternative seasonings like garlic powder, onion powder, paprika, or turmeric.

* Limit processed foods: Processed foods are often high in sodium.

* Soak beans: Before cooking dried beans, soak them in water for several hours to remove excess salt.

Additional Tips:

* Plan your meals in advance: This helps you make healthier choices and avoid impulsive decisions.

* Cook at home more often: This gives you control over the ingredients and how much salt and fat is used.

* Experiment with new recipes: Try out different ways to prepare your favorite dishes to make them healthier.

Remember, gradual changes to your cooking habits can make a big difference in your overall health.