| 8 | 9 | 10 | 11 | 12 |
| 1 | 20 | 39 | 59 | 78 |
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TIPS FOR HEALTHY COOKING
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Go easy on fat, sugar, and salt in preparing foods.
For example, make Oven Crispy Chicken (p. 37)
instead of fried chicken or make Baked Cod with
Cheese (p. 28) instead of fried fish. You don’t have
to leave out all the fat, sugar, or salt—just limit the
amount you use.
Flavor foods with herbs, spices, and other lowfat
seasonings instead of using rich sauces and gravy.
Look for ideas about what seasonings to use in
some of the recipes in this booklet, like Baked
Meatballs (p. 20), Baked Spicy Fish (p. 29), and
Turkey Chili (p. 39).
Make homemade desserts sometimes to save
money and serve additional healthy foods to
the family. For example, try a fruit crisp, like
Peach-Apple Crisp (p. 65), or a pudding like
Rice Pudding (p. 67).
• Remove skin from poultry before cooking to lower
the fat content. For example, try Baked Chicken
Nuggets (p. 34), Chicken and Vegetables (p. 36),
or Oven Crispy Chicken (p. 37).
• Always follow food safety rules in the kitchen
to make sure that the food you prepare for your
family is safe. See the next page.
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