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Tips for preparing nutritious meals

Here are some helpful hints for making healthier meals for you and your family:

  • Use fresh foods as soon as possible to avoid loss of vitamins. To preserve the nutrients in vegetables, lightly steam rather than boil.
  • Choose lean meats and trim off the fat. Use more poultry (try lean ground turkey), fish and legumes and less red meat.
  • Bake, broil or steam foods instead of frying.
  • Take the skin off turkey and chicken.
  • Season foods with herbs and spices instead of high-fat sauces, butter or margarine.
  • Use low-fat or nonfat milks, yogurts and cheeses.
  • Snack on fresh fruit or low-fat frozen yogurt.
  • Refrigerate sauces, soups and stews for several hours before serving and skim the fat.
  • Switch to low-calorie salad dressings.
  • Read nutrition labels, and avoid foods high in fat and sodium.