COOK SMART

Be the smartest chef in the kitchen with these simple tips for cooking and eating well

Think ahead

Get organised. It’s hard to cook a meal after a busy workday. Planning your meals is crucial to stay on track. For each meal, determine your starch, protein and non-starchy vegie choices – and stick to them.

Two time-savers. Cooking casseroles and meats in bulk and freezing them for later; placing ingredients in a slow cooker in the morning so dinner is ready when you come home.

TRY HOMEMADE IF IT’S PACKAGED, CHANCES ARE YOU CAN MAKE YOUR OWN VERSION AT HOME. FOR EXAMPLE, INSTEAD OF BUYING FRUIT-FLAVOURED YOGHURT, BUY PLAIN LOW-FAT YOGHURT AND ADD YOUR OWN FRUIT. TOCONTROL SODIUM,

MIX UP YOUR OWN SEASONING BLENDS.

CHOICE INGREDIENTS

Use healthy fats. Not all fat is bad. You can make smarter choices in the kitchen by swapping saturated fats, such as butter, with better-for-you unsaturated fats, such as canola oil and olive oil. But all fats are high in kilojoules, so use them in moderation.

Cook whole grains. Incorporate whole grains into your meal plans. They are loaded with fibre, so a small portion will satisfy you. Whole grains are also linked to lower risk for cardiovascular disease, lower body weight and less incidence of type 2 diabetes.

Favour whole foods. After foods are processed, they can end up having more calories and carbs. Consider this: for 15 grams of carbohydrate, you could eat either 1-1½ cups fresh strawberries or a mere tablespoon of all-fruit strawberry preserves. Many times, you can eat a larger portion if you choose unprocessed versions of your favourite foods, which will take longer to eat and actually make you feel fuller longer.

Eat eggs. Eggs once got a bad rap for their high cholesterol, but studies show we aren’t affected as much by dietary cholesterol, such as that found in eggs. Research shows saturated fat might actually be the bad guy – think chips and pizza. For a lowerfat and lower-kilojoule option, use egg substitute.

LIMIT SUGAR IT’S NATURAL TO WANT A SWEET TREAT, BUT USE SUGAR SENSIBLY. ANY FORM – WHITE, BROWN, HONEY OR SYRUP – ADDS KILOJOULES AND CARBS, BUT NOT NUTRITIONAL VALUE.

SOME PEOPLE PREFER

SUGAR SUBSTITUTES TO SATISFY THEIR SWEET TOOTH.

The right tools

Pick a frying pan. A non-stick frying pan is an essential kitchen tool. Get a heavy frying pan with a lid for the most versatility. Use wood or nylon utensils for cooking and hand-wash the frying pan to extend its life. Most traditional non-stick surfaces will eventually scratch and you’ll need a new one. If you want the latest in kitchen tools, try a ceramic non-stick pan. It conducts heat well and the nonreactive surface is easy to clean.

DRESS LIGHTLY AN OIL MISTER MAKES IT EASYTO ADD JUST A SPRITZ OF FLAVOUR TO SALAD GREENS. AND A SALAD DRESSING SHAKER SIMPLIFIES MAKING AND STORING LOWER-FAT, SALTREDUCED DRESSINGS AT HOME.