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Healthy cooking tips

Healthy cooking tips

Cooking is a talent, but healthy cooking is an art. You don’t have to be on a weight loss diet to start cooking healthy; you can instead start right away to benefit from all the essential nutrients and preserve your health and well-being.

Healthy cooking doesn’t mean untasty foods or omitting flavorsome meals. With minor changes, you can still have delicious recipes unfilled with disease leading compounds.

Here are few tips on how to cook healthy:

  • Trim the visible fat and the skin as they are high in unhealthy fats
  • Avoid using butter or margarine and use instead vegetable oils
  • Decrease salt amounts and use instead spices to flavor your meal
  • Add whole grains products instead of refined grains as they are higher in fibers, vitamins and minerals
  • Add a lot of vegetables to you recipes as they make the food more colorful, and richer in fibers, vitamins and minerals
  • Avoid adding cream to your recipe and choose instead fat free cheeses or milk
  • Use spray oils rather than adding a lot of oil in the pan while frying something
  • Try to bake, or steam rather than deep frying, charcoal grilling or even boiling to retain as much as possible the healthy nutrients
  • Use fresh products rather than canned foods
  • Use non-stick cookware to avoid adding cooking oil
  • When applicable, try not to peel the vegetables because many beneficial nutrients are found in the skin
  • When using beans, try to mix several kinds together to maximize their benefit and get all the essential amino acids
  • While preparing deserts, substitute sugar with fresh vegetables

Food Shopping Tips

How many times have you came back from a supermarket with many bags, and then suddenly you realize that you got many unnecessary stuff but forgotten to buy things you needed?

The following are important tips to help you have a successful and smart food shopping:

  • Prepare a list: it is better if you leave the list on the fridge and write down every time you notice that you are running out of a certain food, rather than making it at the last minute and relying on memory
  • Stick to that list: try to stick to the list as much as possible, this way you don’t end up buying unnecessary tempting food products
  • Buy refrigerate or frozen items at the end: to prevent food spoilage
  • Avoid contaminating fruits and vegetables or other ready to eat to food with raw animal products: juices from raw products can spread the bacteria
  • Choose light items: take your time to read food labels and opt for “low in salt”, “low fat”, “fat free”, or “no added sugar” produce
  • Never go hungry: otherwise you will end up choosing unhealthy food items such as potato chips, candies, chocolates, etc..
  • Separate detergents from foods: you can do so by using tissue papers packs as a separator
  • Choose produce that have no bruised or damaged packages: especially canned products as they might contain microorganisms
  • Check the expiry dates: don’t buy foods with a short expiry date if you are not planning to consume them soon
  • Check for cracked egg: as it might spoil other produce
  • Avoid fruits and vegetables with teared skin: they might be contaminated with bacteria and viruses
  • Read food labels: avoid as much as possible foods containing trans-fat, preservatives and food additives

Always remember that a clever way of shopping can help you maintain a good nutrition.