Eating healthy food does not mean giving up your favorite foods. Most people tend to ditch the fryer when they start to eat healthy, however many don’t think about how their cooking method affects the nutritional make-up of their food. Some cooking methods are better than others for cutting fat, cholesterol and calories while enhancing the nutritional value of the food. Avoid cooking methods that add unhealthy fats (saturated and trans fats). Here are some healthier cooking methods for you to try especially this holiday season.
1. Microwaving
Nuking, which means to cook or bake in a microwave oven may be the healthiest way to cook because of its short cooking times which results in minimal nutrient destruction. Sometimes, microwave cooking may cause the food to dry out, but you can splash a bit of water before heating, or placing a wet paper towel over the dish. Studies even suggest that microwave cooking may just be one of the best ways to preserve nutrients in vegetables.
2. Steaming
Steaming is cooking over boiling water in a covered pan. Cooking anything from vegetables to fish fillets allows them to stew in their own juices and retain all their natural goodness.
3. Air-frying
Air-frying machines circulates hot air around food, making it crispy on the outside but soft on the inside. It uses 70-80% less oil than traditional frying methods.
4. Boiling
Boiling is cooking food in heated water or other liquid like broth, that is bubbling vigorously. It is easy, quick, and all you need to add are water and a touch of salt. This cooking method is best in preserving nutrients in carrots and broccoli, when compared to steaming or frying. But this method is not advisable for other vegetables since the high temperature and the large volume of water can dissolve and wash away water-soluble vitamins.
5. Oven frying
This involves baking at a very high temperature which allows food to get crispy using little or no oil. This technique works particularly well with potatoes as an alternative to french fries.
These methods are just some of the healthier options for cooking your food. Healthy eating requires control and perseverance. It’s not only the manner of cooking that you need to change but also remember to avoid added oil or butter, eat more fresh vegetables, and eat more fish which is high in protein, low in fats and loaded with essential omega-3 fatty acids. It’s never too late to start eating healthy. Today is the best day to take care of your health.
AA VI Cielo Katrina M. Mabalot
References:
1. “Healthy cooking tips” from https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-cooking-tips
2. “The Healthiest Cooking Methods Explained” from https://healthland.time.com/2013/02/01/the-healthiest-cooking-methods-explained/
3. “Healthier Cooking Methods” from //www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_465750.pdf">https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_465750.pdf
4. “7 Effects of Greasy Food on Your Body” from https://www.healthline.com/nutrition/greasy-food#How-to-avoid-greasy-foods
