Healthy & Simple Cooking

Healthy eating cuts down on your risk of heart disease, stroke, diabetes and more. Cooking healthy meals doesn't have to be difficult. Many healthy recipes are quick and easy. Choosing the best ingredients, cooking methods and portion sizes all help to make a meal healthy.

Healthy Diet

According to the United States Department of Agriculture's Guidelines for Americans, a healthy diet is rich in fruits, vegetables, whole grains and low-fat dairy products. A healthy diet also includes lean meats, poultry, fish, beans, eggs and nuts. Foods that are high in cholesterol, saturated fat, sodium and added sugars should be avoided. According to Dr. Jack Wilmore in the book "Physiology of Sport and Exercise," your diet should be composed of 55 percent to 60 percent carbohydrates, 30 percent fat and 10 percent to 15 percent protein.

Ingredients

Select fresh and ripe ingredients for your meal. Fresh ingredients taste better, so you don't have to use unhealthy additives to add flavor. At least half of your plate should be vegetables and the more colorful the plate is, the better. Try finely chopping or pureeing vegetables and adding them to classic dishes like macaroni and cheese. Season your meals with herbs and spices like garlic, paprika and basil instead of using butter, oil or cream sauces.

Cooking

Easy and healthy meals also depend on how you cook your food. Steaming is an easy and healthy way to cook vegetables without using oil or butter. Grilling lends flavor to meats and vegetables alike, and causes the fat to separate from meat. Sautéing and baking require a fatty base to coat the pan. Choose oil over butter and measure the oil before you put it in the pan. Simple recipes allow you to cook all of your ingredients at the same time or in the same pan, as you do with casseroles.

Portion Size

Limiting portion size will keep the calories you are consuming in check. Measure portions as you put them on your plate and put leftovers away before you start eating. According to the United States Department of Agriculture, a serving of vegetables is half a cup to a cup, a serving of meat is 2 oz. to 3 oz., and a serving of pasta, beans or rice is half a cup.