It’s a common question: Is a salad healthy? What if you drown it in sugary dressing? Or add fried toppings? The way you prepare your food significantly impacts its health benefits. But, how many of us are truly aware of all the techniques for preparing healthy food?
While standardized guidelines for optimal healthy cooking practices are lacking, experts like Margaret Raber, Dr.P.H., are working to address this gap by studying real-world family cooking habits.
“I wanted to know, if you do certain things in the kitchen when you’re cooking, is the resulting food more nutritious?” says Raber, a public health specialist with the MD Anderson Cancer Prevention Training Program.
Her research has revealed 17 tips that can boost the health value of any meal, regardless of what you’re cooking.
“This is about optimizing the food you already eat,” Raber explains. “It helps you make the meals you already know and love, healthier.”
17 Healthy Cooking Tips for a Better Diet
Raber’s research showed that families who consistently used these 17 tips achieved meals with fewer calories, higher nutritional content, and reduced levels of carcinogens.
These techniques can also help you move towards a more plant-based diet, known to lower cancer risk. Aim for two-thirds of each meal to consist of vegetables, fruits, and whole grains. The other third should be lean protein or plant-based protein.
“There are a lot of options here that you could do,” Raber says. “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.”
Let’s explore these 17 healthy cooking tips:
1. Steam Vegetables: Steaming preserves more nutrients than boiling, as fewer vitamins are leached into the water. Steamed vegetables retain their color, texture, and flavor, making them a more appealing and nutritious addition to your plate.
2. Bake Instead of Fry: Baking requires little to no added fats, reducing the overall calorie count and fat content of your meal. It’s a simple swap that can significantly improve the health profile of your favorite dishes.
3. Grill Lean Meats: Grilling allows excess fat to drip away, resulting in a leaner and healthier source of protein. Ensure proper grilling techniques to avoid charring, which can produce harmful compounds.
4. Use Herbs and Spices Generously: Herbs and spices are packed with antioxidants and anti-inflammatory compounds, adding flavor and health benefits without extra calories, salt, or sugar. Experiment with different combinations to create delicious and nutritious meals.
5. Trim Visible Fat: Removing visible fat from meat before cooking reduces saturated fat intake, contributing to heart health. This simple step can make a big difference in the overall healthiness of your meal.
6. Choose Whole Grains: Replace refined grains with whole grains like brown rice, quinoa, and whole-wheat bread for increased fiber, vitamins, and minerals. Whole grains provide sustained energy and promote digestive health.
7. Incorporate Legumes: Beans, lentils, and peas are excellent sources of plant-based protein, fiber, and essential nutrients. They can be used in a variety of dishes, from soups and stews to salads and side dishes.
8. Control Portion Sizes: Being mindful of portion sizes helps manage calorie intake and prevent overeating. Use smaller plates and measuring cups to ensure you’re eating appropriate amounts of food.
9. Read Food Labels: Pay attention to nutrition facts labels to make informed choices about the foods you’re buying. Look for foods that are low in saturated fat, sodium, and added sugars.
10. Limit Added Sugars: Reduce your intake of added sugars by choosing unsweetened beverages, using natural sweeteners like honey or maple syrup in moderation, and avoiding processed foods high in sugar.
11. Use Healthy Oils: Opt for healthy fats like olive oil, avocado oil, and coconut oil instead of saturated and trans fats. These oils provide essential fatty acids and contribute to heart health.
12. Marinate Meats and Vegetables: Marinating adds flavor and tenderness to meats and vegetables while reducing the formation of harmful compounds during cooking. Use a marinade made with herbs, spices, and healthy oils.
13. Avoid Processed Foods: Processed foods are often high in sodium, unhealthy fats, and added sugars. Focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.
14. Hydrate with Water: Drink plenty of water throughout the day to stay hydrated and support overall health. Water helps regulate body temperature, transport nutrients, and flush out toxins.
15. Shop Smart: Plan your meals ahead of time and create a grocery list to avoid impulse purchases of unhealthy foods. Shop the perimeter of the grocery store, where fresh produce and whole foods are typically located.
16. Eat Mindfully: Pay attention to your hunger and fullness cues and eat slowly, savoring each bite. Mindful eating promotes better digestion and prevents overeating.
17. Cook at Home More Often: Cooking at home allows you to control the ingredients and cooking methods used in your meals, making it easier to prepare healthy and nutritious food.
Embracing Healthy Cooking for a Healthier Life
By incorporating these 17 tips into your cooking routine, you can significantly improve the nutritional value of your meals and contribute to a healthier lifestyle. Remember, it’s not about making drastic changes overnight, but rather about adopting small, sustainable habits that will have a lasting impact on your health. Start with a few tips that resonate with you and gradually incorporate more as you become more comfortable. The key is to make healthy cooking a enjoyable and sustainable part of your daily life.
