When most of us think about cutting calories, we think about reducing the amount of food we eat. However, cutting out food is not the only way to reduce your calorie intake. You can cut out calories by using alternate cooking preparation techniques.

One healthy way is instead of coating your pan with butter, margarine, oil or meat drippings, spray it with a cooking spray. Replacing one pat of butter with one spray saves on average 35 calories and three grams of fat. Most commercially prepared cooking sprays have about one gram of fat and seven calories for a one-second spray. By comparison a pat of butter has 36 calories and over four grams of fat.

Other Cooking Spray Ideas

Another popular choice for using cooking spray instead of butter is on air-popped popcorn. Your popcorn will still have the buttery taste, but without all of the calories. Cooked vegetables don’t have to be served drizzled with butter. Instead use a cooking spray to coat the vegetables and then toss with your favorite herbs or seasonings. You’ll find you actually will prefer vegetables served with cooking spray instead of butter.

Eating Out

All of this is well and good for meals you cook at home, but what about when you eat out? Most restaurants will oblige your request to have something cooked in cooking spray instead of butter or oil. In most cases, all you have to do is ask. As more people are becoming health-conscious, eateries are adapting to keep your business.

Make Your Own Cooking Spray

Mix together 1 part olive oil (or a healthy oil of your choice) and 5 parts water. Pour into a misting spray bottle and shake well to mix the ingredients. That’s it; simple, huh. Make sure your bottle is the mister type. A plant mister bottle works well. Be sure to shake well each time before using so the contents are well mixed. Commercial sprays contain an emulsifier to keep the oil and water suspended, where your homemade spray does not.

Overall, ounce for ounce, cooking oils and fats contribute more calories to your foods than any other ingredient. By using a cooking spray, you are cutting out unwanted calories and fat, but not flavor. It may only be 35 calories that you are saving, but little changes here and there all add up in the end.