Frozen shrimp contains the same nutritional value that fresh shrimp does. It has a crispy texture and is easy to handle. Frozen shrimp can also cost less by the pound.

Medium-sized shrimps are richer in taste and are easy to work with. Large shrimps such as tiger shrimp are chewier in texture. Remember to remove the shrimp's vein when you're cleaning the shrimp. For those who are looking out for their cholesterol, consume only the body of the shrimp.

Processed ground meat typically contains more fat. Purchase the cut meat and mince/ground the meat at home, while removing the skin and fat of the meat.

If you're concerned about cholesterol, try steaming egg whites. In addition, use leaner ground meats to accomodate your steamed egg.

Add fresh fruit juice to dishes for a refreshing and delicious flavor.

Try using duck.  If you stew duck with oyster flavored sauce, it will hold more of the flavor.  You may also add shiitake mushrooms for more flavor.

It is suggested to replace chicken wings with chicken drumsticks, as drumsticks have less fat but with similar texture.

The nutritional value of canned fruits can be as good as fresh fruit,  except those in syrup. Canned peach contains rich vitamin A, vitamin C, potassium, dietary fibers and less salt.

Fish containing natural fish oils, such as cod, pomfret, mackerel or salmon are excellent for grilling.

The eyes of the fish should be clear and transparent with a luster. The scales should also cling onto the skin of the fish.

Fresh scallop should be white, firm and odorless. Frozen scallops should not be pliable and should not have severe freezer burn.

Leaves should be green, bright and firm. Avoid vegetables with yellow or discolored leaves.

Choose mushrooms that are dry, intact and thick. Mushrooms with moisture will not last long in storage.

The pork meat should be light pink in color with marbled fat around the pink portion of the meat. It should also be moist, but not sticky.

Have two chopping boards in the kitchen: one for raw ingredients and one for cooked food or fresh vegetables. You can differentiate the boards with two different colors.

Place eggplant into boiling water. Cook and then drain. This can help retain the eggplant's color.

Canned vegetables are convenient to use but can have higher sodium content. Soak the canned vegetables in water for half an hour or blanch before cooking.

Prepare chicken wings a healthier way by removing the fatty skin on the sides of the chicken wings before cooking.

Meat can toughen if salt is added to the marinade. Use oyster flavored sauce instead to bring out the taste without affecting the texture. It's conveinent and time saving!

Place mushrooms in a sealed paper bag and place in the refrigerator to retain its freshness.

Seafood is usually blanched before stir-frying to remove excess water and any odor from the seafood. Cook in boiling water for 1-2 minutes until the surface turns opaque.

Smear oil over non-stick fry pan with kitchen towel or oil brush before pan-frying fish so as to reduce oil use and is one of the low-fat cooking methods.

Steaming eggplant can reduce oil absorption and can preserve more nutrients.

Grilling can preserve the rich flavor of mushrooms. Brushing on sauce while grilling can retain the moisture in the mushrooms.

Apart from pan-frying, grilling or roasting can be alternative ways to cook chicken. Grilling helps retain its crispiness and removes some of the fat during cooking.

Boil water before steaming food and use thin plates to shorten the steam time. Steam fish over high heat with large amount of water and place spring onions underneath the fish. Steam for 7-8 minutes until the fish eyes become opaque.

To keep the fish intact during pan-frying, turn the fish over once it turns white.

Use high heat and heat the oil until hot when stir-frying to minimize cooking time.

Plum Sauce mixed/cooked with a variety of fruits and vegetables can be a tasty treat. Try making Sweet and Sour Pork or Chicken with pineapple, Plum Sauce and Soy Sauce.

Pure Sesame Oil has an appetizing sesame flavor. Add a few drops of sesame oil to vegetables and mushrooms for added rich flavor.  

Chicken Marinade has rich and sweet flavor. A small amount can be used for stir-frying meat or seafood.

Use red wine with oyster flavored sauce while cooking for added rich flavor to foods.

Oyster Flavored Sauce is suitable for making a sauce mix. Add Oyster Flavored Sauce to basic seasonings, such as black pepper, garlic or ketchup, to form a rich and flavorful BBQ sauce.

If you want to make a low-fat Coconut Curry Sauce, add one cup of low-fat milk and half jar of Coconut Curry Flavored Sauce with desired meat while cooking for a tasty sauce with high calcium content.

Potatoes are a good source of vitamin C. Cooking with beef can enhance the absorption of iron and prevent anemia. Cooking potatoes with skin can also increase dietary fiber content.

Apart from dairy products, seafood items like scallops are also a good source of calcium.”

Yams have water soluble dietary fibers and are low in calories, fat and starch. People on a diet can eat more yams to satisfy hunger

Onions contain vitamin C, vitamin B6, potassium and dietary fibers. Add onions when cooking to enhance aroma and texture of food.

Potatoes contains vitamin C, carbohydrates and potassium. Their low fat content makes them a great nutritional supplement for active individuals.

Shrimps don’t have much fat but have plenty of protein, calcium and zinc, making them a good supplement.

Cucumbers contain water, dietary fibers and vitamin C and are low in calories. Make a simple stir-fry using cucumbers for a healthy meal.

An adult is recommended to intake 1000mg calcium per day. A serving of tofu can provide 200-300 mg of calcium, which accounts for one-third of daily intake. Try stir-frying tofu with vegetables, Oyster Flavored Sauce and Soy Sauce.

Chicken without the skin has up to 40% less fat than that with skin, which can reducing the intake of saturated fat and cholesterol. Skinless chicken thighs can also be used to enhance food texture.

Crab meat contains plenty of vitamin B12 that can prevent anemia and reduce tiredness. Crab meat also has iodine that can balance thyroid function.

An adquate intake of protein is essential for a healthy diet. Low-fat meat, such as pork fillet and chicken breast are good choices.

Consume nuts on a daily basis to help control blood pressure. Select from a variety of nuts including almonds, walnuts and pecans.  

A fresh red chili contains vitamin C. People who love spicy foods can add more fresh red chilies to different dishes to stimulate appetite and to help strengthen their immune system.

Asparagus contains a high content of dietary fibers, vitamins B and C, potassium and folic acid. Eating asparagus regularly helps to lower blood pressure, blood glucose and cholesterol levels.

Pumpkins have the highest content of carotene among gourds. Their dietary fiber can slow down carbohydrates absorption making them suitable for people with diabetes.

Dried scallops have plenty of high quality protein and very low fat content.

White meat (ex: chicken or pork) has lower fat content than red meat, though their nutritional value are similar. Individuals who are looking for a healthy lifestyle can consume white meat and trim the fat from the meat, as necessary.

Broccoli and cauliflower both contain an anti-oxidant nutrient called indole that can protect cells from harm and strengthen the immune system.

The monounsaturated fats of black and white sesame seeds help lower “bad” cholesterol and add vitamin E to the diet.

Apart from being rich in protein and iron, pork also has plenty of vitamin B1 that helps accelerate the burning of fat and maintain metabolic rate.

Apart from protein, iron and vitamin A, egg also has plenty of lutein and zeaxanthin that helps benefit the eyes.

Green onions has carotene, vitamins A, B and C and minerals such as iron, calcium, phosphorous, magnesium, etc. that can effectively cure colds and help with digestion.