1.This publication is FCS8687-Eng, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperati ve Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: June 2001. Reviewed by Isabel Valentin-Oq uendo, MS, RD, LD/N, assistant-in and curriculum coordinator, and Glenda Warren, MS, RD, CFCS, associate professor, Department of Family, Youth and Community Sciences. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educati onal information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8687-EngHealthy Food Cooking... Para Su Salud1Jennifer Hillan2Food is an important part of Hispanic and Latino culture. Unfortunately, some foods and cooking methods can increase health risks. The good news is, eating healthy doesnt mean you have to give up all your favorite foods. Some simple changes can help reduce health risks and still keep the flavor of the food you love!Tips for Healthy Cooking Trim visible fat from meat before cooking. Remove skin from poultry before eating. Broil, steam, bake, roast, microwave, or grill your food instead of frying. Enjoy vegetables and fruits often. Try cooking vegetables without added fat. Or use only a small amount of vegetable oil or margarine. Use lean cuts of beef and pork. Look for the words round or loin Cook beans and rice without added fat. Season with green pepper, onion, garlic, or cilantro instead.
Healthy Food Cooking... Para Su Salud Page 2 June 2001 Easy and Healthy Substitutions herbs and spices instead of salt turkey bacon or Canadian bacon instead of regular bacon or sausage fat-free or 1% milk instead of whole milk mustard, plain yogurt, or low-fat dressing or mayonnaise instead of regular dressing or mayonnaise low-sodium bouillon and broths instead of regular bouillon and broths evaporated skim milk instead of cream low-fat cheese or part-skim cheese instead of regular cheese 2 eggs whites or cup egg substitute instead of 1 whole egg low-fat plain yogurt or low-fat sour cream instead of regular sour cream vegetable oil or tub margarine instead of lard or butter applesauce instead of oil in baked foods