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 Cooking Tips for Healthful Meals
Cooking is a skill that is passed on from generation to generation. Unfortunately, many of those cooking approaches aren’t always very healthful. Here are some simple tips you can apply to your favorite meals to give them a healthier twist.
Invest in some quality non-stick cookware. When you use quality non-stick surfaces, you can greatly reduce or even eliminate the oil needed for cooking. For example, with a good non-stick griddle, you don't need any oil when making pancakes. Not only is that healthier, but pancakes without the grease often taste better. Do less frying and more baking, steaming, poaching, and grilling. Instead of frying chicken, coat and bake it. Instead of making French fries, slice some potatoes, place them on a baking sheet, and bake until golden. Choose leaner cuts of meat and trim the fat before cooking. If you’re cooking with chicken, consider removing the skin first. Because this can dry out the chicken, you can cook with the skin on, but remove it before serving. However, cooking with the skin on increases the fat and cholesterol of your food. Go meatless at least once a week. Not every meal needs to have meat. Try beans, tofu, or just a nice meatless pasta. Very few Americans (including vegans) are at risk of protein deficiency, so don’t worry about missing meat in a single meal. Eat fish at least once a week if you are not a vegetarian. Fish is a high-quality protein source that is generally low in fat. Many fish are high in omega-3 fatty acids and are a good source of some vitamins and minerals. This makes fish a healthy choice that promotes heart health. Reduce the refined and processed ingredients you cook with. Choose whole-wheat flour instead of all-purpose white flour. Choose fresh fruits and vegetables, instead of the canned ones. Also, avoid processed meats of all types. Cooking sprays are often touted as a healthy alternative to cooking with oils, but aerosols are probably not your healthiest choice. You can purchase spray pumps specifically for oil and use that instead. You can also put a teaspoon of oil on the pan and use a piece of paper towel to spread it around. The paper towel will create a very thin layer of oil while absorbing some of it. Instead of reaching for butter or other unhealthy flavorings, try herbs, spices, and other flavors. Herbs and spices have vitamins, minerals and some even have antioxidants. Plus, they are fat-free and a healthy way to add flavor to your foods. Reduce sodium by waiting to add salt until after the food is cooked, and only when necessary. Avoid unnecessary canned and other prepared ingredients in your food. Use fresh wherever possible. If this list is full of changes you need in your cooking. Take it one step at a time. Choose one tip and make it a goal each week. Every little step toward healthier cooking and eating counts. Other articles |
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