Microwaving is fast, easy and so moisture-producing that it requires no added fats or oils. In fact, you can drain food off the fat as it cooks, by placing it between two paper towels.

Roasting

This slow, dry-heat method of cooking creates a delicious product - and keeps fat to a minimum. Simply season the meat or vegetables, if desired, and place it fat-side-up on a rack in an uncovered roasting pan.

Roast to the desired doneness in a preheated 325 degrees Fahrenheit oven. Cooking at this temperature for the required time increases the fat drip-off and avoids searing the meat, which seals in the fat.

Easy Tips for Cooking With Veggies:

• Fresh vegetables and fruits have little or no fat, tend to be low in sodium and, in most cases, are high in fibre and vitamins.
  
  
• Vegetables prepared with butter, cream or cheese are very high in fat.
  
  
• Fried vegetables have several times more fat and calories than vegetables sautéed or stir-fried.
  
  
• Fruits that are fresh or canned in water are lower in calories than fruits canned in juice or in syrup.
  
  
• Olives are high in fat. Green olives are high in sodium (800 milligrams in 10 small olives) and ripe olives are moderately high in sodium (250 milligrams in 5 extra-large olives).
  
  
• If you are on a sodium-restricted diet, stay away from vegetables that have been packed in brine, such as pickles, because they are loaded with sodium.

Author: Manita Jangid

(The author is a Nutritionist)