Tip Tuesday! Healthy cooking: What’s in, what’s out

By Melanie Polk, M.M.Sc., R.D., F.A.D.A.

It's not exactly a cookbook. But, how about a few cooking tips for your kitchen from a timely and trusted resource on nutrition? They're brought to you courtesy of the Dietary Guidelines for Americans, 2010.

And, don't worry. They're not all about what not to eat. Many of the recommendations in the guidelines are about what to have more of — foods to embrace and enjoy.

What's in!
Veggies. Prep batches of fresh vegetables ahead of time, such as chopped bell peppers, carrots, celery, onions and broccoli. Place the little gems in the fridge, and work them into everything from omelets to casseroles to sauces. Pinched for time? Use the microwave to heat canned or frozen low-salt veggies for a quick fix.

Fruit. Serve it as side dishes and for dessert. And, try fruit in salads and other dishes, too. Add crushed pineapple to coleslaw or strawberries to a spinach salad, for example.

Whole-grain goodness. Stock your pantry with brown rice and whole-wheat pastas. Another make-ahead idea: Cook and freeze wild rice, barley or quinoa. You can heat and serve them later as a quick side dish. Or, try adding them to soups, salads and casseroles.

Primo proteins. Experiment with main dishes made with beans, nuts, soy and seafood. A few ideas: black bean chili, grilled salmon fillets and veggie burgers made with soy. Aim to put seafood on the menu — in place of meat or poultry — twice a week. Some options that are high in heart-healthy omega-3 fatty acids — and low in mercury — include salmon, trout and sardines.

What's out!
Solid fats. Go easy on the butter and margarine. Replace them, when possible, with healthful plant-based oils. Good options include olive, canola and safflower. But, use them sparingly — oils are still high in calories. For coating pans and skillets, a vegetable oil cooking spray can do the job.

Salt. Flavor foods with spices, herbs, vinegars, garlic powder and lemon juice. Do you use seasoning mixes? Unless they're low in salt, sprinkle on just a bit. Or, try making your own mix of favorite spices and dried herbs.

High-fat dairy. Look for low-fat and fat-free versions of your favorite ingredients, such as milk, sour cream, cheddar and cream cheese. Plain low-fat yogurt can also replace sour cream. And, in some recipes, fat-free evaporated milk may work for cream. Check the fat content — see "Read a good label lately?"


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