Eating healthy food is an essential thing everyone should aim for to maintain good health. Healthy cooking will not only help you have a good shape but it also can simply prevent many chronic illnesses and dysfunctions. The keys to healthy cooking include getting back to whole foods, using fresh ingredients and choosing the right proportions of healthy foods like fruits and vegetables. In this article, we share some principles of healthy cooking.
1. Choose Whole Grains: Pick whole grains over refined grains. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals.
2. Include Fruits: Incorporating fresh fruits in your cooking is a great way to make use of their benefits and enhance the flavor of your cooking. Try to use fresh fruit that is in the season to get its nutritional value.
3. Avoid adding Refined Sugar: Refined sugar adds significant calories without any nutritional value. Instead, opt for natural sweeteners such as stevia, maple syrup, coconut sugar, etc. Natural sweeteners don’t contain too many calories and they have many health benefits.
4. Apply healthy cooking Methods: It is quite important while preparing vegetables to not zap out all of their nutrients in the cooking process. Burying vegetables in butter, preparing them with animal fat or dousing them in oil adds many extra calories without adding nutritional value. Try steaming or roasting with a little bit of olive oil for nutritious and delicious preparations.
5. 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 promote healthy brain function as well as cardiovascular health.
6. Choose Low-Fat Diary: Diary products like milk, yogurt, and sour cream are important because they are rich in calcium. But you can replace whole-milk dairy products with low-fat or non-fat products to reduce saturated fat in your food. For example, many recipes include heavy cream or whole milk, you can be smart and replace them with low-fat or skim milk.
7. Choose oils and fatty foods that are low in saturated fat. Olive oil and canola oil are the healthiest oils that you can use in your cooking. Other nut and seed oils also are healthy choices. Prepare fatty fish like salmon or mackerel instead of beef. Avocados are also an excellent source of healthy fats.