Use non-stick cookware to reduce the need for cooking oil.Use reduced fat yoghurt and milks, evaporated skim milk or corn-starch instead of cream in sauces or soups.Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.And try these tips to reduce the amount of fat needed in cooking: If you add fats when cooking, use healthier oils such as olive and canola oil. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients. Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat.Ĭhoose lean meats and reduced-fat dairy products and limit processed foods to minimise hidden fats.Choose lean meat cuts and skinless chicken breasts.Choose the lower fat versions of a food if possible – for example milk, cheese, yoghurt, salad dressings and gravies.Stock up on seasonal vegetables, fruit, wholegrains, nuts and seeds.Keep the pantry stocked with ingredients that are quick to prepare and easy to cook.
Make a shopping list before you shop and plan what meals you’re going to eat.Some simple swaps and a little bit of planning can help you make life-long, healthy changes to your diet. Įating healthy food doesn’t mean giving up your favourite recipes. Find out more in the Australian Guide to Healthy Eating External Link. Eating a wide variety of healthy foods helps to keep you in good health and protects you against chronic disease.Įating a well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts.
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