|7 Simple Ways to Reduce Calories and/or Fat
||7 Ways to Reduce Your Salt Intake
- Brown meats by boiling or cooking in non stick pans with little or no oil.
- Chill soups stews, sauces and broths. Lift off congealed fat (saves 100 calories per tablespoon of fat removed).
- Trim fat from meat and remove skin from poultry.
- Use water-packed canned products (canned fish, canned fruits).
- In recipes for baked products, the sugar can often be reduced to 1/4 to 1/3 without harming the final product. Cinnamon and vanilla also give the impression of sweetness.
- Use fresh fruit whenever possible. If canned fruit must be used, select water-packed varieties, fruit in own juice or drain heavy syrup from canned fruits.
- For sauces and dressings, use low-calorie bases (vinegar, mustard, tomato juice, fat-free bouillon) instead of high calorie ones (cream, fats, oils, mayonnaise).
- Use other spices during cooking, such as garlic, oregano and Mrs. Dash.
- Rinse all canned vegetables before cooking. Cook in fresh water.
- Avoid processed foods, such as lunch meats, frozen dinners and crackers.
- Keep salt off the table. Avoid adding salt to prepared meals.
- Be aware that nearly all foods contain some salt, including bread and milk. Read labels carefully to keep salt intake to less than 2000 mg per day.
- Eat fewer fast foods, which have high amounts of salt.
- Soups have high amounts of salt, and usually have at least 2 servings per can. Stick to only 1 serving, or buy sodium-free soups.