Baked or Fried?

Dr. Angela Seabright
Katie Tymkew

| 2 min read

Just because you want to eat healthy doesn’t mean you have to sacrifice on flavor. This year the Academy of Nutrition and Dietetics is promoting National Nutrition Month with the theme “Enjoy the Taste of Eating Right”. There are many food preparation options available that provide great flavor and help cut back on extra fat and calories. Some healthier food cooking techniques include: baking, roasting, broiling, grilling, sautéing, steaming and stir frying. Don’t worry; you don’t have to be a gourmet chef to use these methods. Baking: This can be a great substitute for frying. Love French Fries? Try thinly slicing potatoes, laying them on a baking sheet, top with your favorite herbs and spices and bake them in the oven. Baked fries are still packed with flavor, but have way less fat than traditional French fries prepared in a deep fryer. Baking also works great for preparing seafood, lean meat, poultry and other vegetables. Roasting: This method is similar to baking, but uses higher temperatures. This technique allows fat to drip away from the food when using a rack inside of a roasting pan. Try using herbs and spices or low sodium broth as a baste to add lots of flavor to your dish instead of butter or salt. Broiling & Grilling: Both of these processes allow food to cook by means of direct heat and allow excess fat to drip off or away from the food. Grilling can be an excellent way to cook your favorite lean meats, seafood, poultry, vegetables and even fruits! Sautéing and Stir-Frying: These techniques quickly cook small pieces of food in either a wok or large nonstick pan. Cooking spray can often be substituted for oils or butter to help cut back on fat and calories. Both of these techniques can be a great way to incorporate more vegetables. Steaming: Whether you use a food steamer, microwave or perforated basket suspended above a simmering liquid all provide a healthy means of cooking. No need to add oil, butter, or grease. Short on time? Try purchasing frozen vegetables in steamable packaging. Pop the bag into the microwave for about five minutes and you have a quick and easy healthy side dish for your dinner. Just make sure to read the food label to ensure there is no added sodium or high calorie sauce. Check out this video for addition information on healthy eating tips:
Photo credit: origami_potato

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