|  In the Western world, people want to eat foods with similar characteristics to the traditional but less contribution standpoint energético.Desde dietary and nutritional nothing discourages a diet based on foods less fatty and with less sugar, but it is not necessary to utilize the light food.
eating less of some foods and cooking in a proper manner, is able to reduce the intake of fats and sugars without the need to opt for light food, which generally are more expensive and not as palatable as food those who seek to imitate.
Some tips:
1) Choose most often foods less fatty and sugary
Include:
Low Fat Milk (semi-skimmed or skimmed milk, cottage cheese, cottage cheese, yogurt or skimming, etc.)..
leaner meats (skinless chicken and turkey, rabbit, ribbon and lean pork loin, filet of beef, pork or beef tenderloin, horse).
serrano ham without the bacon, cooked first or extra, meats and poultry. Defatted broth and poultry meat in cold.
Replace meat and fish eggs by at least three or four times a week.
Remember to carefully review the nutrition labeling and ingredient list of manufactured products.
2) dressings and sauces, yes, but in moderation
+ Dressings: Use olive oil and seeds (sunflower, corn, soybeans) with care, are healthy for the heart and blood vessels but they are full of energy.
+ Sauces: choose less greasy sauces (tomato, pepper, mayonnaise thinned with yogurt and other prepared with vegetables). Use just enough oil and flour for their preparation.
3) How to cook food? Choose
those less fat cooking techniques added to foods: Iron
: suitable for quality meat, poultry, fish and certain vegetables.
Papillote (vegetables, potatoes and fish): spice to taste (salt, pepper, garlic, parsley, lemon, etc.).. Wrap the food in heat-resistant paper as "swell" paper, you are ready. Cooking time varies with the amount of food, its thickness and firmness. Typically, between 15 and 20 minutes in oven pre-heated.
Braised (vegetables as a side dish or first course): in skillet with a few drops of oil.
Steamed, baked or boiled.
Oven (for all types of food).
Microwave (very useful for all types of food). As an example, is very well made microwave potato omelette or as a garnish or ingredient in all kinds of recipes. Use only occasionally
fried, battered or breaded. The oil should be hot. If the food is coated, add a tablespoon of water for each egg and so absorb less oil. If it is also used paper towels to remove excess fat Once fried food, the better.
stews. Remove poultry skin and visible fat from meat prior to cooking and using the right amount of oil.
4) Opt for light fittings
red or green peppers roasted with little oil, mushrooms or sauteed mushrooms with a little oil, sautéed vegetables (garlic, onion, green pepper, zucchini and tomato, or, garlic, onion, red pepper, eggplant and tomatoes), salads, vegetables papillote (carrot, zucchini, eggplant ...), etc.
Potato boiled, baked, mashed microwave or prepared with skimmed milk or skim milk and a little oil or butter and not always fried.
peas sauteed with garlic, etc..
With a little imagination, you can create a host of side dishes that accompany favorites. TOP  |
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