Food preparation checklist
Published: 16 April 2013
Below are some suggestions and tips for you to use to ensure the methods you use to cook are as healthy as they can be.
Vegetables
| If you... | Then this... |
|---|---|
| Peel only when necessary | Increases fibre |
| Use a sharp knife when cutting | Minimises loss of vitamin C |
| Prepare as close to cooking time as possible. Do not soak. | Conserves vitamins |
| Use little or no salt | Reduces salt |
| Boil in a little water, microwave or steam. Do not overcook. | Conservices vitamins |
| Sauté or stir-fry by brushing the pan with a small amount of oil then adding a little water. | Reduces fat |
Other tips
| Ingredient | Method | Benefit |
|---|---|---|
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 |