healthier-cooking-methods

							Healthier
         cooking methods
         Try these healthy cooking methods
             which can help to cut down use of fat or oil.




                                  Boil                   Grill/roast/bake                Stew/crockpot                       Steam
                         • no oil is                    • food is crisp                • soup is rich                  • food can be
                           needed                         & fragrant                     in flavour                      cooked
                                                                                                                         without using
                         • soup is rich                 • flavour is                   • tough and
                                                                                                                         any oil
                           in nutrients                   not lost                       cheaper cuts
                           and tasty                                                     of meat can                   • flavour is
                                                        • little oil is
                                                                                         be made tender                  not lost
                         • top layer of                   needed
                           fat can be
                                                        • extra fat is
                           removed
                                                          drained off
                           easily




                             Microwave                          Stir-fry                     Turbobroil                  Pressure cook
                         • short                        • little oil is                 • short cooking
                                                                                                                       • short cooking
                           cooking time                   needed                          time
                                                                                                                         time
                         • nutrients are                • nutrients are                 • extra fat is                 • flavour is not
                           not lost                       not lost                        drained off                    lost
                         • no oil is                    • meat and                      • food is crisp                • good for tough
                           needed                         vegetables are                • oil is not                     meats, fruits,
                                                          not over-cooked                 needed                         and nuts




                                     How you cook your food can make a difference
                                     to the amount of fat it contains. For each serving of the following food types, you can
                                     cut down the fat content by at least half by choosing a healthier cooking method.

                                          Type of food         Fat content (g/teaspoons)                       Type of food        Fat content (g/teaspoons)

                                          Chicken                                                              Egg
                                          Deep fried              26                                           Fried                   11
                                          Roasted                 11                                           Boiled                    6
                                          Steamed                   8
                                                                                                               Potato
                                          Fish                                                                 Chips                   11
                                          Fried                     9                                          Mashed                    5
                                          Steamed                   4

Produced by Curriculum Planning and Development Division, Ministry of Education (Singapore) in collaboration with School Health Services, Ministry of Health (Singapore) 11/00