Any cooking style that allows
one to cook foods that contribute to healthy eating is termed healthy cooking. Cooking
meals at home rather than buying meals enables you to be in control of
ingredients and style of cooking. In this way sodium, sugar, fat content can be
reduced significantly, while increasing fruits, vegetable usage in recipes to
boost the nutritional quality of the meals prepared. Money is saved as well.
Eating healthy cooked meals helps to reduce your risk for obesity and the
numerous other diet related disease conditions like Hypertension, Diabetes,
High Blood Cholesterol, Heart Attack, Stroke and others.
Tips for healthy cooking:
Use cuts of red meat and pork labeled “loin” and “round,” because they contain less fat.
With poultry, use the leaner light meat like the breast with skin removed more often and if you do use the dark meat part of the chicken like the legs and thighs; be sure to remove the skin and all fats.
Scoop off oil from all soups. Examples groundnut, palm nut and light soups. It is much easier to scoop off the oils when soup is frozen for a couple hours.
Make recipes or egg dishes with egg whites, instead of egg yolks. Substitute two egg whites for each full egg.
For recipes that require dairy products, try low-fat or fat-free versions of milk (skimmed or semi-skimmed milk), yogurt and cheese.
Use reduced-fat, low-fat, and light or no-fat salad dressings if you need to limit your calories.
Use and prepare foods that contain little or no salt in cases of a low sodium diet order.
Prepared seasonings can have high salt content. Replace salt with herbs and natural spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
Bake, broil, roast, grill or stir-fry lean meats, fish or poultry instead of frying.
Include plant foods as sources of protein, including soybeans, beans, lentils and nuts.
Use liquid vegetables oils and low fat or soft margarine instead of stick margarine or shortening or saturated oils.
Use a small amount of oils such as canola, olive, soybean, flaxseed, in recipes and for sautéing. Stay away from palmolein based oils as much as possible.
Replace margarines with healthy oils such as olive or canola oil in baked goods recipes such as cakes, pies and other pastries.
Sugar – reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice, and nutmeg to enhance the sweetness of the food.
Microwave, stir-fry or steam vegetables or boiling them. When boilng your vegetables, do not overcook them and use as little water as possible.