Lose weight by changing the way you cook

When we cook at home we have control over the calories, fat and ingredients that go into foods. Just as important, we have control over food portion sizes. Recent studies show that people who have lost weight and kept it off prepare 90 percent of their meals at home.

Here are some tips to help you maximize the health benefits of home-cooking:

• Substitute skim milk in place of whole milk in recipes.
• Use cooking spray instead of oil.
• Add yogurt in place of sour cream or mayonnaise.
• Try broth instead of gravy.
• Prepare food in non-stick pans so that you can use less oil.
• Bake, broil, roast or stir-fry foods. Avoid breaded deep-fat fried foods.
• Use microwave vegetables to save time. Fill half of the plate with vegetables to keep the calories low and the fiber high.