Cooking At Home Is One Way to Manage Weight Gain
Over the last few
decades, Americans have been eating out more and cooking at home less often.
When you cook at home, you can often make better choices about what and how
much you eat and drink than you do when eating out. Cooking can also be a fun
activity and a way for you to spend time with family and friends.- If you don't usually cook, start
gradually. Make it a goal to cook once a week and work up to cooking more
often.
- A healthy meal starts with more
vegetables and fruits and smaller portions of protein and grains. Think
about how you can adjust the portions on your plate to get more of what
you need without too many calories. And don't forget dairy – make it the
beverage with your meal or add fat-free or low-fat dairy products to your
plate. You don't have to eat from every food group at each meal, but
thinking about the food groups can help you build a healthy meal.
- Planning ahead can help you make better
food choices. Keep healthy staples on hand, such as dried fruit, whole
wheat pasta, "no-salt-added" canned vegetables, and frozen
seafood. . Try prepping dishes the night before, or the morning of;
prepping the salad or the side dish can help save time after work. Also
try cooking a big meal on Sunday and then eating it as leftovers and
freezing extras. Buying frozen or canned fruits and vegetables can also
save prep time.
- Experiment with healthy recipes
and look for ways to make your favorite recipes healthier. For example,
use the low-fat or reduced-fat version of dairy products like cheese and
milk or replace sour-cream with low-fat or fat-free yogurt. Also use
spices and herbs to add more flavor instead of adding salt or fat.
- To help manage how much you eat,
start by putting a small portion of food on your plate, and only eat
seconds if still hungry.
- Make cooking a family event. Get your children involved with the prep work. This will help to teach them about healthy eating, and it also serves as a way for you to spend time with your children. Have an occasional potluck. Invite friends over and have everyone bring their favorite healthy dish.
Source:
MyPlate.gov
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