The method of preparation has a lot to do with whether a food is good for you. Potatoes are a good example. Boiled and mashed with garlic and chicken broth, they are a good addition to a healthy diet. Fried, they become something that people interested in losing weight should avoid entirely. Consider preparing your food in ways that will help to facilitate your weight loss.
Steaming
Steaming vegetables can help them to retain their nutrients, since they are not cooked directly in water. Food Network advises steaming vegetables from five to 12 minutes, depending on their size. Any longer, and you're likely to end up with a mushy mess. Use your steamer for other foods, as well. Steamed whole grains such as brown rice and wheat berries make a healthy accompaniment to many meals and do not have added fat. Fish is also good steamed, and is an excellent low-fat source of protein.
Sauteing
Saute lean meats and vegetables in a bit of broth or olive oil for a healthy dish. Add a bit of soy sauce or some low-fat coconut milk with curry powder for flavor. Experiment with commercially prepared sauces as well -- black bean, teriyaki and green Thai curry are all delicious with sauteed meats and vegetables. Just be sure to check the fat and calorie content before purchasing. Serve your saute atop your favorite whole grain or pasta. To lose weight, eat no more than 1/2 cup of grain or pasta with each meal.
Baking
As long as you don't add cream or lots of cheese, baking can be a good way to prepare food in a low-calorie manner. Wrap fish fillets or chicken breasts in parchment paper with a few sliced onions and tomatoes and bake -- the juices will be sealed in, creating a succulent dish without added fat. Bring out the flavor of Brussels sprouts by slicing them in half and baking at 425 degrees for approximately 30 minutes. Spray a baking sheet with nonstick cooking spray, and bake potatoes that have been cut into strips. You'll save over 300 calories and 24 fat grams when you choose baked fries over commercially prepared ones.
Raw
Try not cooking your food at all for a healthy way to eat and virtually ensure weight loss. Raw fruits and vegetables can be very filling, and can satisfy a variety of cravings. If you want something creamy, grab a banana. When you desire crunch, carrots and celery may fit the bill. Besides saving calories, raw foods can save you time in the kitchen as well. If you go raw, stick to fruits and vegetables, though. Raw meats and milk have bacteria that can cause serious illness.
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