SMALL STEPS to LOSE WEIGHT (COOK)

Number in parenthesis is the tip (small step) number. These tips are free to use and part of The SMALL STEPS TO LOSE WEIGHT campaign of the US government.*
(# 27) Grill, steam or bake instead of frying. (# 70) Grill fruits or vegetables. (# 91) Bake or broil fish. (# 110) Make up a batch of brownies with applesauce instead of oil or shortening. (# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries. (# 133) Vary your veggies - it's easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup. (# 135) Microwave a sweet potato for a delicious side dish. (# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato. (# 142) Trim visible fat from meat and remove skin from poultry. (# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying. (# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking. (# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it. (# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave. (# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions. (# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad. (# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium. (# 163) Use spices instead of salt. Start by cutting salt in half. (# 165) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet. (# 166) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces. *These tips are in the public domain (no copyright)
Source: http://www.smallstep.gov/take_small_steps_today.html