healthy cooking techniques（健康的烹饪技巧）.doc

Healthy Cooking Techniques Over the years, and possibly because of the popularity of celebrity chefs, styles of cooking seem to have taken on their own personalities. Many folks think of Southern Cooking as down-home comfort food with a lot of butter and gravy. Health Food has a reputation for being expensive and not tasting very good. But neither statement is true. Healthy cooking can be flavorful and delicious, even in the South. “You do not need to use expensive ingredients or be a gourmet chef with expensive cookware to prepare healthy meals. There are many healthy cooking techniques you can use to cut fat and calories and retain the nutrients in your foods,” says Kara Meeks, RD, who works in Medical Nutrition Therapy at Augusta Health. Much of the ‘unhealthiness’ in cooking comes from high fat content. Meeks asks cooks to consider these concepts when preparing meals: Each tablespoon of oil (14 grams) used when frying adds more than 100 calories! A healthy adult eating about 1800 calories per day should have no more than 70 grams of fat per day. By trimming any visible fat from your meat, you can reduce the total fat per serving by almost 50%. If you drain, blot, and rinse ground beef, you can dramatically reduce the total fat and calories. A 3 ounce portion can be cut from 195 calories and 12 grams of fat to 135 calories and 6 grams of fat. Instead of frying, Meeks and other dietitians suggest these methods of cooking: Baking/Roasting Baking is generally used with breads and desserts. By using applesauce or various baby food fruits in your recipes, you can dramatically cut the fat and calories. Typically, if a recipe calls for ? cup of butter, shortening, etc., you can use 1 cup of pureed fruit instead. Roasting is one of the easiest techniques for cooking beef, pork, chicken, turkey, and vegetables and is generally does not require added fat. Most meats and poultry are roasted at 325-350°. To add flavor, you can marinate or rub the meat with