Eating healthy is in the preparation as well as the choices of food you eat. Choosing the right kind of ingredients can also make a difference. According to the U.S. Department of Agriculture, good nutrition means eating whole foods and limiting sodium, fat cholesterol and processed foods. Preparing and cooking your own foods from scratch with minimal processing allows you to control the ingredients. Choose to cook fresh vegetables, lean meats, plant-based proteins and low fat dairy items over pre-packaged foods. Healthy preparation, seasoning and foods combine to make healthy cooking.
Adding Flavor
Flavor of foods can be enhanced using natural spices and herbs. According to the Mayo Clinic, adding flavorful and aromatic herbs and spices allows you to enhance the deliciousness of your food without adding any additional sodium, fat or calories. Fresh herbs such as coriander, mint, thyme, basil, oregano or dill can add a little flare to the right meal. Seasonings such as crushed red pepper, cayenne, turmeric or cumin can add a little spice to your plate.
Baking and Roasting
Baking and roasting are two ways you can prepare meats, fish and vegetables in a healthy way. To bake your food, place it in a shallow dish and let the hot, dry air of your oven cook it. Roasting a food is much like baking it, except it is done at a higher temperature. You may choose to baste your food while it is roasting, which can be done with an unsaturated source of fat like olive oil. Roasted vegetables can be so filling and flavorful, they may be a meal of their own.
Grilling
Grilling is another healthy way to cook up your favorite protein or vegetable. When you grill, you place your food over an open flame to cook. The slotted surface of a grill allows the fat from protein to drip off your food. Vegetables, especially when marinated beforehand, are a healthy and tasty addition to your meal.
Steaming and Blanching
Steaming and blanching use water and heat to cook your food. Usually, vegetables are either steamed or blanched. To steam, use a steaming basket placed over boiling water. The steam rising into the basket cooks your food through. Blanching occurs when you place your veggies in boiling water for a short time. The vegetables are heated through but retain their crispiness.
References
- "Dietary Guidelines for Americans, 2010"; United States Department of Agriculture and the United States Department of Health and Human Services; 2010
- Mayo Clinic.com; Healthy Cooking Techniques; April 18, 2009
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