How to cut down on fat/oil intake
- Use low-fat food ingredients, e.g. dry beans and non-deep-fried bean products, lean meat, skinless poultry, etc.
- Trim away visible fat and skin before cooking
- Use healthy vegetable oils for cooking; e.g. olive oil, canola oil, peanut oil, corn oil, etc.
- Use non-stick pans/woks to reduce the amount of oil needed for cooking, or use a special device to filter oil away from soups or other liquids.
- Use low-fat cooking methods more often, e.g. steaming, braising, stewing, blanching, stir-frying in less oil, blanching in soup, baking, etc.
How to choose seasonings:
- Keep the seasoning light
- Use natural herbs and spices, e.g. ginger, scallion, garlic, pepper, herbs, etc, to reduce the need for salt and other seasonings that contain sodium, e.g. soy sauce, chicken powder, MSG, etc.
- Use less sugar-containing seasonings, e.g. dark soy sauce, hoisin sauce, oyster sauce, ketchup, etc.
How to increase dietary fibre intake
- Make vegetables, rather than meat, the main ingredient in your dishes.
- Include dry beans or mushrooms, such as red kidney beans, cloud-ear fungus or shitake mushrooms, in your dishes. You may also consider adding fruit.
- Mix white rice with red rice, brown rice, or other whole grains.