As we
hear “eat healthy” we can only think of munching greens and salads like a
cow. Eating healthy food doesn't mean giving up your favourite foods and
switching to salads. For healthy eating, healthy cooking is the key factor.
Healthy cooking is easy. In many cases, your favourite recipes can be modified
so they offer a healthier alternative.
Healthy
cooking begins when you are shopping: Choose the low fat version of a food if
it exists - for example milk, [less fat milk], cheese, yoghurt, salad dressings
and gravies. Choose leaner meat cuts, choose skinless chicken breasts. Try
roasted snacks than buying packets of deep fried namkeens, fresh fruits instead
of processed foods. It’s a good idea to minimize 'hidden fats' by choosing lean
meats and reduced fat dairy products. Processed foods can also have lots of
hidden fats. Dietary fats are best when they come from the unrefined natural
fats found in nuts, seeds, fish, soy, olives and avocado because this fat is
accompanied by other good nutrients.
General
suggestions on healthy cooking methods include:
·
Steam, bake,
grill, braise, boil or microwave your foods instead of frying. The food can be
tastier by marinating with interesting spices, herbs and baking instead of
frying. If you add fats when cooking, keep them to a minimum and use
mono-unsaturated oils like olive oil. A little added oil can be a good thing. If
you add a little oil to vegetable and legume dishes, it will help your body
absorb fat soluble vitamins and antioxidant phytochemicals.
·
Modify or
eliminate recipes that include butter or use deep frying method.
·
Avoid using oils
and butter as lubricants - use non-stick cookware instead. It is always
advisable to invest in a good non stick cookware.
·
Remove chicken
skin, which is high in fat.
·
If you need to
use oil, try cooking sprays or apply oil with a pastry brush.
·
Cook in liquids
(such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of
oil.
·
When a recipe
calls for cream as a thickener, use low fat yoghurt, low fat soy-milk,
evaporated skim milk or cornstarch.
·
When browning
vegetables, put them in a hot pan then spray with oil, rather than adding the
oil first to the pan. This reduces the amount of oil that vegetables (such as
mushrooms) can absorb during cooking.
·
An alternative
to browning vegetables by pan-frying is to cook them first in the microwave,
then crisp them under the griller for a minute or two.
·
Add extra zing
to the food by adding culinary herbs [which are leafy plants , like oregano,
tulsi leaves, coriander leaves]that add flavour and colour to all types of
meals. In many cases, they can replace the flavour of salt and oil. Herbs can
be added to soups, breads, mustards, salad dressings, vinegars, desserts and
drinks. Herbs such as coriander, ginger, garlic, chilli and lemon-grass are
especially complimentary in vegetable-based stir-fry recipes.
·
Limit your
consumption of salty processed meats, such as salami, ham, corned beef, bacon,
smoked salmon, frankfurters and chicken loaf. Choose fresh or frozen vegetables,
since canned and pickled vegetables tend to be packaged with salt.
·
Spend a little
time on presentation. You are more likely to enjoy a meal if it's visually
appealing as well as tasty.
·
Water soluble
vitamins are delicate and easily destroyed during preparation and cooking.
Suggestions include: Scrub vegetables rather than peel them, as many nutrients
are found close to the skin. Microwave or steam vegetables instead of boiling
them.
·
If you like to
boil vegetables, keep the vitamin-rich water to use as a stock and do not over
boil them.
·
Include more
stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to
retain their crunch (and associated nutrients).
Tips for Eating Healthy when Eating Out !!
Ø As a beverage choice, ask for water or order fat-free
or low-fat milk, unsweetened tea, or other drinks [like fresh lime soda or
fresh juice] without added sugars.
Ø In a restaurant, start your meal with a salad packed
with veggies, to help control hunger and feel satisfied sooner.
Ø Ask for salad dressing to be served on the side. Then
use only as much as you want.
Ø Choose main dishes that include vegetables, such as
stir fries, kebabs, or pasta with a tomato sauce. Order foods that do not have
creamy sauces or gravies
Ø Order steamed, grilled, or broiled dishes instead of
those that are fried or sautéed.
Ø Choose a “small” or “medium” portion. This includes
main dishes, side dishes, and beverages.
Ø Order an item from the menu instead heading for the
“all-you-can-eat” buffet.
Ø Choose fruits for dessert most often.
On long
commutes or shopping trips, pack some fresh fruit, cut-up vegetables, to help
you avoid stopping for sweet or fatty snacks.
