Food preparation checklist

Potatoes

Bake, microwave, boil or mash rather than using added fat to roast, fry or deep-fry.

Less fat

Meat and poultry (including processed meat products such as meat patties and crumbed products)

Trim visible fat off meat.

Grill, stew, bake or roast on a rack with no added fat.

Brown or stir-fry by brushing the pan with a small amount of oil and then adding water if necessary.

Remove skin from chicken.

Precook mince and sausages; drain off fat.

Less fat

Less fat

Less fat

Less fat

Less fat

Fish

Poach, grill, microwave, bake or steam rather than fry.

Bake crumbed fish instead of frying or deep-frying.

Less fat

Less fat

Casseroles

If time allows, make ahead, chill overnight and skim fat off the surface.

Thicken or extend with vegetables, rice, split peas or dried beans.

Trim visible fat off the meat or buy pre-trimmed meat.

Use lite coconut milk in place of coconut cream, use milk in place of cream and use low salt stocks

Less fat

More fibre

Less fat

Less fat and less salt

Boil ups

Trim visible fat off the meat or order/buy pre-trimmed meat.

Halfway through boiling, pour out the fatty water, refill the post and continue to simmer the meat.

Add lots of vegetables

Less fat

Less fat

More fibre

Pancakes, fritters, pikelets

Brush cooking surface sparingly with unsaturated oil.

Use non-stick pan.

Replace butter in baking recipes with a healthy oil, margarine or spread (spreads contain more water then butter or margarine, choose a variety which has 60% fat when substituting for butter)

Add vegetables/fruit to pancakes and pikelets

Less fat

Less fat