Cooking with less 'bad stuff'

So...

I love to cook, absolutely love it. Even thought about making a living out of it for a while, most of it is just instict to me, I understand food. I think my biggest issue is way too much salt and way too much oil/butter/shortening/(you get the picture).

I really don't like the idea of 'healthy eating' I think I should still be able to eat similarly to the way I do, but just modify some of the things i make slightly. I always have a fridge/freezer full of ground beef, steak, pork chops, and chicken breasts; my two most common ways of preparing chicken and pork are fried or baked (usually breaded either way) the steak is grilled with a lil salt and pepper and the beef, well that can go just about anywhere lol. 

I guess my real question is: Do I need to eat different or can I just lower sodium/fat and balance the meals a little bit? Any Ideas? 

Any help appreciated.

TheToyman

aka

Pat

A recent study said that the bottom line was, if you want to lose weight, you need to lower  the number of calories you take in.

This may mean using less butter/oil.  More grilling, less breading and frying.  Maybe a little less meat and more vegetables.  Get enough fiber and drink more water, less soda.

I haven't given up any food.  I just don't eat as much of some of them, and more of others.

I've recently made a few changes:

No fried food

Cooking spray

Brown rice

Wheat pasta and bread

More fiber

Less snacks

Some ways to get more fiber is through cereal, adding beans, more veggies, and I love Fiber One bars. Fiber is very good for your digestive system and makes you feel fuller. Frying food is a big factor and cuts out like half the calories if you bake it. Baking is more fun because you can make things so many different ways. You should just try new things and you'll be suprised at what you like.

I can honestly say I haven't given up much, besides cured meats.  I still have butter and other diet no-nos, but only in small amounts.  Portion control is the crucial thing. 

The way I arrange most of my meals is this:  I choose my protein and measure or weigh a 3 oz portion.  I choose my carb and measure a 1/2 cup portion.  Then I go crazy on the vegetables.  I always have something I can eat as much as I want. 

I also follow this pattern when making things like casseroles, tacos and such. 

Pat, lowering the sodium and fat, and balancing the meals, is a good beginning. But, what is your aversion to the idea of "healthy eating"? It's not the same as "going vegan". It's just recognizing that food is fuel, and we ought to be smart about what fuels we choose. The Zone Diet says that your meals should revolve around your protein, and that you should calculate how much protein you need each day, and then balance the carbs and fats around it. That makes a lot of scientific sense, but honestly, after a couple of months, it does get tedious to keep doing the 40/30/30 analysis every time you get the munchies and want an apple!

I think it's much easier to just make healthy choices as often as you can, and try to stick within your maximum daily calorie allotment. Forget the breading on the poultry and pork--those foods don't need heavily carb. wheat products on top. Using herbs and spices will taste just as good! Or, make a good marinade with soy, wine or vinegar as your base, and that will replace a lot of calories. Fat free/calorie free cooking spray should be your new best friend. The butter flavor and olive oil flavors are pretty good, I think.

When the sprays aren't enough, I use extra virgin olive oil, but I reduce the amount to the least needed.

As for salt, I haven't entirely stopped cooking with salt, but I usually reduce by 2/3 the amount called for in recipes. I figure I can always add it at the table, if it really needs it!

My current regimen is to try to end each day burning 1000 calories more than I consumed. With this site, it's really easy to keep track. I'm 53 with a desk job, so I figure that will result in the loss of about 3/4 to 1 lb a week. Not a sprint, but a marathon. I'm pacing myself, and enjoying the run!

Carla

Try throwing some of those meats on the grill!  I'm a huge fan of grilled chicken breast.  Eventually you'll get them to come out perfectly succulent every time.  Also, if you are going to fry your meat, make sure to use portion control and then add a bunch of other healthy stuff like fruits and veggies.

Bennamen

Hi, how do you get your checken breasts to come out moist when grilling them?  Thanks, Betty

Hello~

I agree with what most everyone else has been saying. Pretty much only grill your meat, because that takes a lot of calories out of the equation. And if you must bread, I would crush up saltine crackers and use those because they are better for you =D And still yummy.

Also, smaller portions. You can still eat your meat, but be creative. Maybe chop it up and use it in a salad. Beans are a great side dish idea for you it sounds like. And also, if you're alone, cook for ONE. Try not to make enough that there will be leftovers. It's ok to half recipes.

Also, there are plenty of ways to mix up flavor with healthy options. Lime juice, for example, mixed in with a bunch of herbs. Orange juice is yummy marinated with pretty much any meat. And if your a meat lover, try fish instead. Most of it is a lot better for you than beef will ever be.

Maybe try ground turkey instead of ground hamburger. Much healthier for you.

Hope I helped.

~*~Gela~*~

To have very tastey grilled chicken, take it off the grill about 4-5 mins before you think you should.  It is plenty done and continues to cook on the plate.  It works!!

For that crunchy effect without frying, try rolling your chicken in crushed melba toast, then baking.