How to cook healthy food? We explained how to cook healthier food with only 6 methods. Here's how to cook healthy food:
Healthy cooking is an important decision that will prevent many chronic diseases and dysfunctions and make you feel and look your best. The keys to healthy cooking are going back to whole foods, using fresh ingredients, and choosing the right proportions of healthy foods like fruits and vegetables. We told you how to cook healthy food for you. Here's how to cook healthy food:
Step 1: Choose Fruits Well
- Use fresh, local fruit that is in season. Bake with citrus in the spring, strawberries in the summer, apples and pumpkin in the fall. Foods prepared at the peak of their freshness have unrivaled taste and nutritional value.
- Avoid adding table sugar to fruit dishes. Instead, choose healthy ways to enhance the flavor of fruit in your meals. For example, serve baked apples with frozen yogurt, cinnamon, walnuts and dried blueberries; or add balsamic vinegar to strawberries to bring out their natural sweetness.
- Don't forget juices and dried fruits. When used in moderation, fruit juice and dried fruit make a healthy addition to many meals.
- Use fruit puree instead of oil when cooking. Applesauce is a great substitute for vegetable oil in muffin and bread recipes.
Step 2: Prepare the Vegetables
- Buy fresh vegetables in season. Asparagus, spinach, and scallions are best in the spring. Many vegetables, such as tomatoes, zucchini, and chard, are good in the summer. Root vegetables like acorns or pumpkins bring warmth to any fall table. If you live in a warm climate, you can explore options to grow your own vegetable gardens to get the most selection for your taste.
- Buy fresh vegetables in season. Asparagus, spinach, and scallions are best in the spring. Many vegetables, such as tomatoes, zucchini, and chard, are good in the summer. Root vegetables like acorns or pumpkins bring warmth to any fall table.
- Freezing vegetables in season and storing them for future use is an easy way to get the flavor of the harvest all year long. Choose frozen, pre-chopped organic vegetables from your grocery store for quick meals.
Step 3: Choose Whole Grains
- Avoid refined carbohydrates. For example, choose to replace white bread with whole wheat or rye. In addition, whole wheat pastas have greatly improved in quality since they were first introduced to the market.
- Cook creatively with whole grains.
- try something new. Learn to cook with quinoa, spelled or couscous for a break from rice and pasta.
Step 4: Choose Healthy Proteins in the Right Ratios
- Choose proteins high in omega-3 fatty acids. Foods like salmon and omega-3 enriched eggs are great sources of omega-3 fatty acids. These nutrients support healthy brain function as well as cardiovascular health.
- Don't forget non-meat protein sources. By choosing proteins like beans or tofu, you can eat protein servings that are lower in calories and higher in fiber.
- Pay attention to portion size. A good rule of thumb is to remember that a serving of protein is the size of a deck of cards. In general, a piece of meat or other protein should not be larger or thicker than your palm.
Step 5: Choose Healthy Dairy Products
- Learn to cook with low-fat dairy options. In many recipes, heavy cream or whole milk can be replaced with low-fat or skim milk. Be careful when cooking to stick to low-fat dairy products instead of skim milk products.
- Yogurt can be used in all areas. It can be served in soups and alongside meals.
- When cooking with cheese, focus on flavor rather than quantity. If you buy a high-quality, flavorful cheese, you can use less cheese and still add flavor to your cooking.
Step 6: Choose Healthy Fats
- Choose fats and fatty foods that are low in saturated fat. Olive oil and canola oil are the healthiest oils you can use in your cooking. Other nut and seed oils also make healthy choices.
- Avoid trans fats. Trans fats are found in hydrogenated foods so that they can maintain shelf stability at room temperature. These fats are universally known to be bad for your health, and they hide in places you wouldn't expect.
- Remember that quality can reduce quantity. Investing in a great olive oil for cooking allows you to add more flavor to your food, even while using less oil.