Healthy Cooking & Healthy Ingredients
When many people think that healthy cooking is about leaving things out of your old diet completely, many doctors actually say that healthy cooking is about adding or replacing your regular diet with other ingredients that can give you a healthier eating experience.
Healthy cooking which is also referred to as “clever cooking” is a method where a cook can replace a certain ingredient with another alternative that is non-fat. This, as many cooks say, doesn’t completely change the taste of the overall dish, but rather gives the food consumer a less fat amount. Healthy cooking is where many of the cooks can try to cut out as much fat and oils as possible and include more vegetables and green replacing meats and canned food. As many doctors advise, healthy eating habits can assist one in living healthier, helping with the prevention of sicknesses like blood pressure and diabetes.
Firstly, healthy cooking is related to healthy ingredients. Such ingredients can be whole foods like brown rice (which is a high source of fiber, vitamins, and minerals), legumes (such as peas and beans which are a low fat source of protein), or vegetables (which many are a source of vitamins, minerals, and fiber).
When also speaking of healthy cooking and eating habits, doctors do not refer to a diet strictly made up of salads; it just denotes that meals would be prepared with more care to ingredients with high calorie and fats. Additionally, doctors also instruct people to use non-stick cookware to assist with healthier cooking.
When shopping at a grocery store for healthy cooking ingredients, food consumers would be more aware of their choices; the food consumer would look for foods with low fat composition such as low-fat salad dressings, yoghurt, cheese and milk.
Cooking healthy can be associated with presentation that, as some say, would increase enjoyment of food, just as great taste does. In this regard, many higher end restaurants use presentation to increase the visual size of the portion and to make the meal appealing.
Save more with Healthy Cooking!
For the past few years and as people became aware of what they eat every day, healthy cooking has become a hot topic widely discussed in media. Many people now want to live a healthy life, but, due to many misconceptions, many of them claim that healthy cooking is not tasty and requires a lot of time budget. When nutritionists came to examine the situation closely, they realized that many of them actually need assistance with healthy cooking techniques and many of them could use saving tips as well. Nowadays, statistics show that people are more oriented to buy fast food which is accessible and cheap.
This is where some studies show food consumers that healthy cooking can actually be cost efficient. Some say that there is a misconception that having a healthy cooking lifestyle will have a huge burden on one’s pockets. Thing is that ingredients the consumer may buy varies. The main factor to cost effectiveness, in this case, is the practice of careful shopping and choice of ingredients.
One tip on saving while buying healthy cooking ingredients is buying in bulk; this is where many stores offer discounts when it comes to buying many items and in bulk. There are cases wherein you even get a discount when it comes to buying many items. The aware food consumer would as such check grocery stores that offer such deals for healthy foods.
While calculating cost effectiveness, many consumers leave aside the cost of dining out. Thing is that statistics show that even salads can have a burden on one’s budget. When a takeout salad can be bought for something like 20$, one can actually shop for the ingredients and actually have a greater portion with the ingredients that he/she favour. When the consumer wants to really think about pursuing a healthy eating habit along with inexpensive eating costs, then he/she has to make decisions in this regard. For, people sometimes do not realize that they spend more money dining out than buying the ingredients and making the recipe themselves.
Healthy Cooking is Delicious too!
Nutritionists say that healthy foods like legumes and vegetables are regarded as some of the world’s best tasting foods. Recipes using those healthy foods not only enhance but also add special flavor. Further going, they say that a health conscious cook would look for ways to discover and to experience great natural tastes of these foods. Eating healthy does not mean giving up on your favorite foods. In fact it is opening up a new range of flavors and textures for your eating pleasure.
Because, in most cases, both parents nowadays are working, fast food has become more and more popular. The mother would grab breakfast on her way to work and the father would attend a lunch meeting. With no knowledge about the ingredients they are eating or about how much fat and calorie the foods they are eating contain, people are getting more attached to this food and now see those foods as “tasty”.
Statistics say that adults in the US for example take up to 1 hour and 12 minutes a day for eating only while other activities take up more of their time. Eating is also, in many cases, done in pairing (which means the individual would eat while doing another activity simultaneously). Thus, what was concluded is that healthy cooking or eating habits is not very much taken into consideration.
Quick Healthy Cooking
Many people nowadays are very busy with personal and work task schedules. Consequently, they are left with much less time to prepare food. Also, here is where many say that healthy cooking would not be a time effective solution because it requires a lot of time.
Nutritionists have added many menus, techniques, tips, and solutions for easy, healthy, and quick food. They actually said that they take some more time than fast food preparation or eating take away food, but actually going through the experience of healthy cooking would be an interesting additional activity. Moreover, there is a rising number of people in the healthy cooking domain who are working to provide food consumer custom tips for their needs. This rising number of food specialists was attributed to the popular desires of people to have both a quick and healthy cooked meal.
Techniques and Tips for Healthy Cooking
Many say that forming new healthy menus is not really a very difficult task. People can start from themselves where they can replace their favoured food by less fattening food or with food with less calorific value. For example, when coming to dessert, one can, instead of piling up the fat on the cake with icing, go for a low fat dessert that contains fruits. There are so many foods that we consume daily that have actual healthier alternatives. It actually needs some time and research or consulting to get on the way to a healthier eating habit.
As more and more people are avoiding healthy cooking and relying on the accessible yet fattening food offered at fast food restaurants, they are also ignoring the fact that taking a little more time to prepare healthy cooked meals can be beneficial to our health.
Here is where we present some sample tips from the many methods that one can follow to help prepare healthier meals.
1) Remove skin and fat layers before preparing chicken or meat. Removing those layers will alone take off many calories and give you a lighter end meal.
2) Try cutting the oil in half while cooking meals. For, when oil is used in moderation, you will actually have tastier meals and you will obtain benefits from the oil itself. Moreover, many oil products have been developed for healthier cooking whether from soybean or other.
3) Avoid excess consumption of cooking oils by using cooking sprays. You will obtain healthy sautéing and will be able to enjoy meals that are not only healthier, but more delicious.
4) Use skimmed milk and low fat dairy products. Some might say that this will make the dairy product less tasty; thing is adding vegetables while eating a cheese sandwich for example would give you a combination of carbohydrates, minerals, fibers, and many nutrients and would also give you a very tasty and healthy meal.
5) Replace salt with spices that adds flavour to meals and remarkably decreases salt in your food.
Techniques for cooking vary. This is why many nutritionists, for example, say that one of the healthiest ways to cook vegetables to preserve vitamin and mineral levels is by steaming. While cutting vegetables, leave the green or stems and try to save the peelings that can later be used for a healthy mixture of vegetable soup.
Nutritionists say that vegetables need to be cooked until they crisp and they are not to be overcooked because overcooking vegetables may cause a loss of their nutritional value. As such, they recommend even leaving the vegetable’s skin to preserve those nutrients.
Further going, while we have several various cooking methods/techniques available, food specialists say that some are healthier than others. Here is where we will examine some cooking methods.
1) Frying is a very common method to prepare many fast foods. Nutritionists say that frying decreases Vitamin A amounts from food. Thus, they advise people not to overcook in order to retain this vitamin.
2) When charcoal broiling or charbroiling, some doctors say that the charcoal you burned and its smoke may cause potentially cancer-causing substances to form in and around the meat as it is cooked.
3) When baking pastries, take them out of the oven as soon as the top or crust is light brown. The less they are exposed to heat the better for retention of vitamins.
4) Boiling, as many say, causes the hugest loss when it comes to the loss of nutrients, such as Vitamin C, B, potassium and iron. To help reduce these losses use small amounts of water and keep the boiling time short.
5) If you do not overcook, you will lose less of the B Vitamins when roasting than with most other cooking methods.
6) Stir-Frying can retain more nutrients because you can cook meat and vegetables more quickly and use much less oil than skillet frying.
In conclusion, nutritionists classify the techniques into: nutrient-wasting cooking methods (charcoal broiling, frying, deep frying and boiling) and nutrient-saving cooking methods (stir-frying, steaming, roasting, broiling, stewing and pressure cooking).
Finally, one noticeable way for heating is the popular microwave that many specialists warn from, as it’s said that its usage causes loss of nutrients from food. Furthermore, microwave does not kill bacteria that might be present in food. Not only that, it is said that microwaves change within the food’s structure and may sometimes result in harmful trans-fatty acids.
Healthy Eating Lifestyle
Specialists concluded that healthy cooking is a process (implemented in stages) and not a change that can be done overnight. Starting from choosing the healthy cookware to shopping and choosing the ingredients to finally opting for a technique and presentation method, healthy cooking is an interesting activity that can actually be cost efficient and also quick. With healthy cooking, one would make healthier decisions when purchasing food for and will discover the importance of it in contributing in a healthier lifestyle.
As nutritionists repeatedly say, healthy eating is not about strict nutrition or even staying very thin, but it’s rather about choosing healthy ingredients and being ready to incorporate healthy eating in your everyday lifestyle. Not only will healthy eating make you lose weight, you will likely also feel more energetic.
One can choose the types of foods that improve health and one can expand the range of healthy choices to include a wide variety of delicious foods.
Healthy Cooking in a Conclusion and Practical Tips
Healthy cooking doesn’t essentially mean becoming a professional chef or purchasing highly technical cookware; it just needs acquiring some basic cooking techniques to prepare healthy food.
By using healthy cooking techniques (many of which are available on the net, in libraries, or can be even taken from chefs), you can cut fat and calories and help yourself and your family have a healthy lifestyle.
Healthy cooking is simply a way of preparing and cooking a wide variety of foods that reduces total fat intake by replacing saturated fats with moderate amounts of unsaturated fats for example.
A recap of some quick and brief tips is:
Reduce the fat
Reduce the sodium
Read food labels
Do not overcook vegetables
Leave the skins on
Additionally, you may also take a look at some shopping organizational tips that help with having healthy ingredients.
Keep frozen foods packed together in your shopping cart so as to keep them cold
Keep raw foods away from cooked and processed foods
Moreover, you might need some more tips on healthy cooking, since it is not only about shopping for the items, but it is also about dealing with food after it has been processed or before. Refrigerating, for example, is said to slow down the growth of bacteria, thus it is important to keep cold foods cold.
Further going, some preferable tips by nutritionists are: Remember to:
Immediately put frozen food into the refrigerator
Check your fridge is operating
Not overload the fridge
Not open the fridge door many times
Not put hot food into the fridge directly
Finally, many expert chefs advise people to be patient while cooking and to not reheat cooked food more than once.