Healthy cooking tips

bell peppers

Looking for more ways to keep your healthy eating plan on track? Try these simple swaps to get better nutrition with fewer calories.

  • Bake, boil, or roast potatoes for a healthy alternative to fries.
  • Choose fresh turkey or roast beef instead of bologna and ham to cut down on sodium.
  • Better yet, use leftover meat that you cooked yourself for gourmet sandwiches at home.
  • Cook foods in wine or low-sodium broth to add flavor without adding too many extra calories.
  • Eat 2 servings of wild, coldwater, or fatty fish per week instead of red meat to get heart-healthy omega-3 fatty acids.
  • Eat fresh, seasonal fruit for dessert.
  • Grill, bake, broil, or poach meat, fish, and poultry (with all visible fat trimmed before cooking) instead of frying.
  • Mix lots of cut-up vegetables into side dishes, such as rice.
  • Muffins, croissants, and other baked goods can be loaded with trans fat, saturated fat, and calories; choose whole-grain pita, bread, or bagels instead.
  • Remove the skin from poultry after cooking; choose white meat instead of dark.
  • Use a small amount of olive oil and vinegar to dress your greens.

Reviewed by: Carole Bartolotto, MA, RD, April 2016
Additional Kaiser Permanente reviewers

© 2016 Kaiser Permanente

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