National Cancer Institute

at the National Institutes of Health

The Key to Cooking "Down Home Healthy"
is a Pantry Stocked with Healthy Ingredients.

INSTEAD OF THIS:	USE THIS:

Ham hocks and fat back	Turkey thighs

Pork bacon	Turkey bacon, lean ham, Canadian bacon

Lard, butter, or other hard fats	Small amount of vegetable oil

Pork sausage	Ground turkey breast

Ground beef and pork	Smoked turkey neck

Neck bone	Skinless chicken thighs

Regular bouillons and broths	Low sodium bouillon and broths

Cream	Evaporated skim milk

Regular cheese	Low fat or lite cheese

High fat cut of beef*	Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, extra lean ground beef

High fat cut of pork*	Tenderloin, sirloin roast or chop, center cut loin chops

High fat cut of lamb*	Foreshank, leg roast, leg chop, loin chop

* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in the refrigerator. Throw away the marinade. Don't use it for basing while cooking the meat.

Now that the Pantry is Stocked,
Here are Some Healthy Cooking Techniques:

Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces.

Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.

Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.

Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-frying with a little oil instead.