6 Healthy Cooking Tips for Weight Management


Looking for simple ways to manage your health and control your weight? Small changes in the way you prepare food can get you moving in the right direction. 

We asked Allyson Mast, Clinical Dietitian at Goshen Physicians Center for Weight Reduction, to share some of her favorite healthy cooking tips.

Add a dash of flavor – Try different savory sensations instead of salt, gravy or cream. Garlic, onion, herbs, spices, citrus or vinegars enhance the distinctive taste of many foods. 

Switch to oil – Cook with spray canola or olive oil instead of butter or lard most of the time.

Call in the subs – Look for healthy substitutions to use in your favorite recipes. For example, use avocado or plain Greek yogurt instead of mayonnaise or sour cream. Try whole grains instead of white grains. Riced cauliflower can make a healthy replacement for white rice. Swap out pasta for zucchini noodles or spaghetti squash – or go half pasta/half vegetable substitute.

Load up on vegetables – Start with a familiar recipe and experiment by adding veggies in different combinations to enhance flavors and satisfy the taste buds.

Learn new ways to prepare foods – Sign up for cooking classes, watch cooking videos or go to your local farmer’s market and ask for recommendations.

Use your senses – Get in touch with what you see, smell and hear while cooking instead of just following directions.

Are you interested in learning more about healthy ways to manage your weight? Goshen Physicians Center for Weight Reduction offers online resources. To learn more about their medically managed weight loss program, call (574) 537-8326.