Diet Food Preparation: Practical Tips and Simple Recipes

Baking and grilling with minimal oil addition result in low-calorie foods with full flavors. Steaming preserves vegetable nutrients and adds no extra calories, perfect method for broccoli, asparagus, and fish. Air fryer uses barely any oil yet provides crispy texture like traditional frying. Slow cooking makes lean meats tender even without sauce, reducing calories. Avoid frying and deep-frying because these add massive amounts of calories even to healthy ingredients.

Use spray oil for pans and ovens, which applies a thin layer to food with 5-10 calories versus 120 calories per tablespoon of oil. Non-stick pans allow oil-free or minimal fat cooking for meats and eggs. Steam meats and vegetables in their own juices or small amounts of water instead of oil. When baking, use parchment paper or silicone baking mats so you don't need to grease pans. If you do use oil, measure precisely with measuring spoons and log the calories, as oil is 120 calories per tablespoon.

Use fresh and dried herbs generously because they add minimal calories and huge flavor: garlic, ginger, chili, basil, oregano. Lemon juice and vinegar add acidity to foods calorie-free, works excellently for salads and fish. Mustard, wasabi, and salsa are low-calorie flavor enhancers, unlike mayonnaise or cream-based sauces. Make homemade dressing from Greek yogurt, herbs, and lemon with 50-100 calories per serving. The GetFIT App recipes are full of tasty, low-calorie sauces and seasoning ideas.

Choose 3-4 simple recipes for the week that are easy to make in large batches: grilled chicken breast, brown rice, roasted vegetables. Cook 2-3 days ahead on Sunday, not a whole week, because it gets boring and starts spoiling. Use glass or plastic containers with pre-portioned amounts so you don't have to measure and decide daily. Freeze excess in individual portions so you always have a quick, healthy option when rushed. Vary spices and sides with the same ingredients, for example chicken breast can be Mexican, Asian, or Mediterranean flavored.

Replace cream with Greek yogurt or low-fat cottage cheese in soups and sauces, reducing calories by 50-70%. Use zucchini noodles (zoodles) or cauliflower mash instead of regular pasta and potatoes with major calorie savings. Instead of whole eggs, 2 egg whites provide the same protein with half the calories in baked goods and scrambles. Applesauce or mashed banana can replace butter in baked goods, reducing fat and calorie content. Instead of melted cheese, use less but stronger flavored cheese like parmesan, getting the same taste with fewer calories.