A food label that says "no sugar added" only means that there is not any white sugar added. The manufacturer may add brown sugar instead, and there may also be natural carbohydrates in that product.

Visit the Eating Right section to learn more facts like this about obesity.

According to the Healthy Cooking Techniques page on the MayoClinic.com site, "Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. You can use basic cooking techniques to prepare food in healthy ways." Below are more suggestions from MayoClinic.com on how to enjoy the foods you love, prepared in a way that loves you back!

Introduction
By using healthy cooking techniques you can cut fat and calories. Consider, for instance, that each tablespoon (about 14 g) of oil you use when frying adds 14 grams of fat and more than 100 calories. To put it in perspective — a healthy adult eating an 1,800-calorie diet should have no more than about 70 grams of fat a day. By switching to roasting, you not only eliminate added oil but also allow any fat in the food to drip away.

The methods described here best capture the flavor and retain the nutrients in your food without adding excessive amounts of fat or salt. Use them often to prepare your favorite dishes. Click on the tabs to the left for a description of these cooking methods.

Baking
Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables, and fruits. For baking, place food in a pan or dish surrounded by the hot, dry air of your oven. You may cook the food covered or uncovered. Baking generally doesn't require that you add fat to the food.

Braising
Braising involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it covered with a small quantity of liquid, such as water or broth. In some recipes, the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce.

Grilling & Broiling
Both grilling and broiling expose food to direct heat. To grill outdoors, place the food on a grill rack above a bed of charcoal embers or gas-heated rocks. If you have an indoor grill, follow the manufacturer's directions. For smaller items such as chopped vegetables, use foil or a long-handled grill basket to prevent pieces from slipping through the rack. To broil indoors, place food on a broiler rack below a heat element. Both methods allow fat to drip away from the food.

Poaching
To poach foods, gently simmer ingredients in water or a flavorful liquid such as broth, vinegar, or juice until they are cooked through and tender. The food retains its shape during cooking. For stove-top poaching, choose a covered pan that best fits the size and shape of the food so that you need a minimal amount of liquid.

Roasting
Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. You can roast foods on a baking sheet or in a roasting pan. For poultry, seafood, and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking. In some cases, you may need to baste the food to keep it from drying out.

Sautéing
Sautéing quickly cooks relatively small or thin pieces of food. If you choose a good-quality nonstick pan, you can cook food without using fat. Depending on the recipe, use low-sodium broth, cooking spray, or water in place of oil.

Steaming
One of the simplest cooking techniques is steaming food in a perforated basket suspended above simmering liquid. If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks.

Stir-Frying
A traditional Asian method, stir-frying quickly cooks small, uniform-sized pieces of food while they are rapidly stirred in a wok or large nonstick frying pan. You need only a small amount of oil or cooking spray for this cooking method.

Using Herbs & Spices
Creating meals using spices and herbs is one of the best ways to add color, taste, and aroma to foods without adding salt or fat. Choose fresh herbs that look bright and aren't wilted, and add them toward the end of cooking. Add dried herbs in the earlier stages of cooking. When substituting dried for fresh, use about one-third the amount.

More info at: www.mayoclinic.com/health/HealthyLivingIndex/HealthyLivingIndex.