Down Shift

EAT BETTER AT HOME
3 easy changes your family can make:

Downshift your red meat intake: Once a week, eat fish or chicken when you usually have red meat.

Downshift your desserts: Twice a week, change your regular dessert to a piece of fruit.

Downshift your breakfast: Three times a week, eat a whole-grain cereal or oatmeal for breakfast if you usually have donuts, egg sandwiches, or nothing at all.

You don't have to give up taste OR the things you love.

Some ways of cooking are better than others in cutting cholesterol, fat and calories.

How can you cook a healthier meal?

How can you cut fat without losing taste?

How can you cook a healthier meal?

	Roast — with a rack so the meat or poultry doesn't sit in its own fat drippings. Set at 350 degrees to avoid searing. Baste with fat-free liquids like wine, tomato juice or lemon juice.
	Bake — in covered cookware with a little extra liquid.
	Braise or Stew — with more liquid than baking, on top of the stove or in the oven. Refrigerate the cooked dish and remove the chilled fat before reheating.
	Poach — by immersing chicken or fish in simmering liquid.
	Grill or Broil — on a rack so fat drips away from the food.
	Sauté — in an open skillet over high heat. Use nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of canola oil rubbed onto the pan with a paper towel.
	Stir-fry — in a wok with a tiny bit of oil.
	Microwave — needs no extra fat; in fact, you can drain food of fat by placing it between two paper towels while it cooks.
	Steam — in an open skillet over high heat. Use nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of canola oil rubbed onto the pan with a paper towel.

How can you cut fat without losing taste?

	Don't overcook vegetables. — Steam or bake them instead of boiling so they keep more of their natural flavors and nutrients.
	After browning, put ground meat into a strainer lined with paper towels.
	To make gravy without fat, blend a tablespoon of cornstarch with a cup of room-temperature broth by shaking them together in a jar. Heat the rest of the broth and add the blended liquid, simmering until thick.
	Make scrambled eggs or omelets using only one egg yolk per portion, and add a few extra egg whites to the batch. Or use an egg substitute product.
	Remove oils by draining canned tuna, salmon or sardines and rinsing them in water.