How to cook healthy

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. If you already don't like the idea of cooking, making a well-rounded meal is even more of a daunting task. However, it is possible to make meals without actually working too hard for them and we'll show you how to do it.

If you Want to get the most nutritional value out of cooked food? As a rule, rapid cooking techniques are better for retaining nutrients than slower methods. For healthiest results, most experts recommend cooking food thoroughly but rapidly.

Baking. It’s not just for breads, cookies, or cakes. Bake seafood, lean meat, chicken, or vegetables for a meal that tastes great—using little or no fat. When preparing veggie, timing is essential since they can become overcooked in seconds. It is also important to use precisely the amount of liquid called for in the recipe. When cooking grains or beans, allow enough room for them to expand; do not fill the pan more than half full. To prevent beans and grains from foaming over, add a few teaspoons of oil.

Braising. Brown your main ingredient (for example, meat or chicken) in a pan on the stove. Then, add a small amount of liquid such as water or broth and let it simmer. In some recipes, the remaining liquid is rich in nutrients and can be used as a sauce.

Broiling or grilling. Cook food in the broiler in your oven or on a grill. Both ways allow fat to drip away from the food.

Poaching. Gently simmer ingredients in water or liquid such as broth, vinegar, or juice until they are cooked through.

Roasting. Cook food in the oven, at higher temperatures than baking. Use a rack in the roasting pan so fat drips away from meat, poultry, or seafood as it cooks.

Sautéing or stir-frying. Cook small or thinly sliced pieces of food quickly using very little oil. If you use a nonstick pan, you can cook without adding fat or oil. You also can use a small amount of cooking spray. Stir-fried meals are healthful because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan. If desired, broth, wine or nonstick cooking spray can be used instead of oil. (Just be sure to add more liquid to the pan as it evaporates.) Gradually add the oil or broth to the pan, heating until hot but not smoking. Then toss in the food and stir constantly until meats are thoroughly cooked and vegetables are just tender and crisp.

Steaming. This is 1 of the simplest ways to cook food. Steam vegetables, chicken, or fish using a steamer basket suspended above simmering water. Adding seasonings to the water helps flavor the food as it cooks. No oil or fat needed. A large steamer pot is ideal since it provides ample space for the steam to circulate, cooking the food most efficiently. Water will boil away as the food is cooking, so be sure to start off with enough liquid in the pot.


Eating healthy food does not mean you have to give up your favourite foods, your favourite recipes can be adapted to provide a healthier alternative.

Cooking Tips for Diabetes

Diabetes people can control their blood sugar level by following simple cooking tips. Cooking tips for diabetes help diabetic patients to eat balanced diet with essential nutrients. Diabetes is a disease that occurs due to inability of our body to produce sufficient insulin to metabolize the food that we eat. Normally the food we eat is converted within our body into a form of sugar called glucose. Glucose level increases in the blood which stimulates the pancreas to secrete insulin that regulates the blood glucose level and helps in utilizing and storing glucose in our body.

Diabetes can be controlled through effective management of the balance of sugar and insulin, to enable your body to function well. Management of diabetes involves attention to diet, exercise, medications in the form of injections and pills. The diet plan helps a diabetic patient to control the intake of food as well as weight.

Some healthy cooking tips include:

- Season foods with herbs and spices, vinegar, lemon juice, or salsa instead of salt.
- Use vegetable oil spray instead of oil, shortening, or butter.
- If you do use oil, use canola, sunflower, or olive oil in food preparation instead of vegetable oil.
- Steam vegetables using a low-fat broth or water.
- Use low- or no-sugar jams instead of butter or margarine.
- Eat or cook cereal with skim milk or 1 percent milk.
- Use low-fat or fat-free cottage cheese, or nonfat yogurt in place of full fat versions.
- Drink 100 percent fruit juice that has no added sugar.
- Eat chicken or turkey without the skin.
- Broil, roast, stir-fry, or grill meats. Always buy lean cuts of meat.
- Use lemon or lime on fish and vegetables instead of butter or sauces.
- Buy whole-grain breads and cereals.

Always consult your health care provider, registered dietitian, or nutritionist to get advice on planning and preparing healthy meals.