It’s a common question: Is a dish truly healthy if it’s loaded with unhealthy additions? The way we prepare food significantly impacts its nutritional value. But how many of us are fully aware of the best cooking practices for maximizing health benefits?
Currently, there aren’t standardized guidelines for healthy cooking. However, researchers are actively exploring family cooking habits to understand how specific techniques influence the nutritional content of meals.
“I wanted to know, if you do certain things in the kitchen when you’re cooking, is the resulting food more nutritious?” says Margaret Raber, Dr.P.H.. Raber specializes in public health with the MD Anderson Cancer Prevention Training Program.
Her research has uncovered practical tips that contribute to healthier meals, regardless of what you’re cooking.
“This is about optimizing the food you already eat,” says Raber. “It helps you make the meals you already know and love, healthier.”
Maximizing Nutrition: 17 Practical Cooking Tips
Raber’s research shows that families who adopted these tips experienced a reduction in calorie count, an increase in nutritional value, and a decrease in carcinogens in their food. Let’s explore these tips to understand How To Cook Nutritious Food effectively.
These techniques can also support your transition towards a more plant-based diet, which is known to lower cancer risk. Ideally, two-thirds of each meal should consist of vegetables, fruits, and whole grains. The remaining third should be lean protein or plant-based protein. Here are some specific strategies:
- Bake, Broil, or Grill: Opt for these methods instead of frying to reduce fat intake.
- Trim the Fat: Remove visible fat from meats and poultry before cooking.
- Use Healthier Oils: Choose olive oil, avocado oil, or other healthy fats over butter or lard.
- Steam Vegetables: Steaming preserves more nutrients than boiling.
- Add Vegetables to Everything: Incorporate vegetables into sauces, soups, and casseroles.
- Use Less Salt: Reduce sodium intake by using herbs and spices to flavor your food.
- Choose Whole Grains: Select whole wheat bread, brown rice, and other whole grains over refined grains.
- Limit Added Sugars: Reduce the amount of sugar you add to recipes and beverages.
- Control Portion Sizes: Be mindful of how much you’re eating to avoid overconsumption.
- Marinate Meats: Marinating can add flavor and tenderness while reducing the formation of harmful compounds during cooking.
- Use a Thermometer: Ensure meat and poultry are cooked to a safe internal temperature to kill bacteria.
- Choose Fresh, Local Ingredients: Whenever possible, opt for fresh, locally sourced ingredients, as they tend to be more nutritious.
- Avoid Processed Foods: Limit your intake of processed foods, which are often high in sodium, sugar, and unhealthy fats.
- Read Labels Carefully: Pay attention to nutrition labels to make informed choices about the foods you buy.
- Plan Your Meals: Planning your meals in advance can help you make healthier choices and avoid impulsive decisions.
- Cook at Home More Often: Cooking at home gives you more control over the ingredients and cooking methods you use.
- Experiment with New Recipes: Trying new recipes can introduce you to new healthy foods and cooking techniques.
“There are a lot of options here that you could do,” says Raber. “You don’t have to do them all every time you cook, but it’s a realistic approach to get you closer to a healthier diet.”
Simple Steps, Healthier Meals
Learning how to cook nutritious food doesn’t require drastic changes. By incorporating these simple tips into your cooking routine, you can significantly improve the nutritional value of your meals and contribute to a healthier lifestyle. Start with a few strategies that resonate with you and gradually incorporate more as you become comfortable. Small changes can lead to big results in your overall well-being.
