Making small changes to the way you prepare and cook meals can make a big difference to your family’s health.
- Grill, steam, boil, microwave or stir-fry meals instead of frying or deep frying.
- Use oil or water instead of butter, lard or dripping.
- Use low-fat or reduced fat milk and milk products. Choose light blue milk instead of dark blue, edam cheese instead of tasty, and margarine instead of butter.
- Use lite or reduced fat coconut milk in small amounts instead of coconut cream.
- Choose canned fish in spring water rather than oil or brine.
- Drain or skim fat off the tops of meals like mince, soups and stews.
- Trim visible fat off meats and remove the skin from the chicken after cooking.
- Choose cold cooked meats such as chicken, lamb, beef or boiled eggs instead of processed meats, such as luncheon, salami, bacon and ham.
- Add legumes and grated vegetables to meals to add bulk and nutrients.