GET THE HEALTHY EATING HABIT

How often are you tempted to grab your frying pan just because it�s easy, and it�s there?

Yet frying adds fat � and the last thing most of us need, is more fat in our food.

Get rid of your frying pan. You really don�t need it. Turn to healthier cooking methods.

Better ways to cook include broiling or grilling (as long as you allow all fat to drain off), steaming, poaching, stewing and boiling, so look for recipes that use these methods.

Stir-frying is a great way to cook fresh veg quickly. It�s better done in a wok than a frying pan, because the surface area is larger, for easier stirring, and heats up very quickly so the food is cooked very swiftly.

If you regularly brown meat and vegetables before casseroling � think again. In most recipes this step makes no difference to the final flavour. You really can�t tell the difference between, say, a soup where the veg have been sweated, and one where they haven�t. This step just adds unnecessary fat.

When you cook foods that are sometimes fried � like sausages, fish cakes or meat balls � try baking them instead. Place the item on a non-stick baking tray, brush with a little oil if necessary, and bake in a moderate oven until cooked through.

If you do feel an overwhelming need to fry, use a non-stick pan and an oil spray. Use just enough oil to stop food sticking and burning. Don�t let it swim in fat.

Invest in a slow cooker or crockpot for nutritious low-fat meals.

Don't know what to cook? Lots of ideas here:healthy dinner recipes

Tomorrow, in the final part of this ecourse, I�ll tell you the one thing that can really boost your healthy eating habit.

Day 6 of Get the Healthy Eating Habit, ecourse.