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Tri-State Regional
Cancer Center
706 23rd St.
Ashland, KY 41101
(606)-329-0060
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Healthy Cooking
Eating low fat and low cholesterol foods can help keep
you healthy overall and can reduce the risk of some
kinds of cancer. Here are some tips that can help you
cook healthier:
- Use poultry with the skin removed.
- Use low fat (1% or 2%) or nonfat/skim milk
instead of whole milk.
- Use evaporated skim milk instead of cream.
- Instead of frying, basting with fat, or cooking
in fatty sauces and gravies, broil, steam,
roast/bake, microwave, grill, braise, stew, poach,
or stir-fry with a small amount of oil or broth.
- Use nonfat or low fat dressing, yogurt, or
mayonnaise instead of regular mayonnaise in salads
and sandwiches.
- When baking or cooking, use 3 egg whites and 1
yolk instead of 2 whole eggs, and 2 egg whites
instead of 1 whole egg.
- Cook vegetables without added fat.
- Use ground turkey breast instead of ground beef
and pork.
- Use lean meat cuts, such as round, sirloin, and
loin.
- Cook with nonstick pots and pans.
- Use vegetable oil cooking sprays to coat
cookware lightly, if needed.
- Cook with ingredients such as garlic, hot and
sweet peppers, and fresh ginger that add flavor
without contributing extra fat.
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