There is a proverb “be healthy eat healthy”. Good healthy foods are very essential for a sound health. So cooking processes are very important for eating healthy foods. There's an endless stream of information detailing which foods to eat - and not eat - if you want to lose weight, but just as important as knowing what to eat is know how to cook.
Eating healthy food doesn’t mean giving up your favorite foods. Your favorite recipes can be adapted easily to provide a healthier alternative. Vegetables can also be microwaved or steamed instead of boiling to keep valuable nutrition.
Healthy Cooking Tips
There are many ways to make meals healthier. Limit fats, sugars and salt and include plenty of vegetables, fruit, grains, lean meats and low-fat dairy in your cooking. Foods with added fats, sugars or salt are less healthy than food in which these are found naturally.
Tips-1: Keep Fats to The Minimum LevelChoose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats.
Choose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients.
If you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil.
Tips-2: Shopping for Healthy FoodsChoose the reduced or low-fat version of a food if possible – for example milk, cheese, yogurt, salad dressings and gravies.
Low-fat cooking begins when you are shopping:
- Choose the reduced or low-fat version of a food if possible – for example milk, cheese, yogurt, salad dressings and gravies.
- Choose lean meat cuts and skinless chicken breasts.
- Limit fast foods, chips,crisps, processed meats, pastries and pies, which all contain large amounts of fat.
Tips-3: Low Fat CookingIf you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.
Suggestions include for low fat cooking are as follows:
- If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.
- Cook in liquids (such as stock,wine, lemon juice, fruit juice, vinegar or water) instead of oil.
- Use low-fat yogurt, low-fat milk, evaporated skim milk or cornstarch instead of cream in sauces or soups.
- When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables absorb during cooking.
- Use a rack when roasting meat. When roasting a larger cut of meat, place a rack in the bottom of the pan so the meat doesn’t sit in its melted fat. To keep the meat moist, baste it with low-fat liquids like wine, lemon juice, or broth instead of the pan drippings.
- An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the grill for a minute or two.
- Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.