You can easily change your cooking habits to accommodate ones that are better for your health. Little tweaks here and there to how you cook and what you cook, can make your meals a lot healthier. What you eat doesn’t have to be less tasty to be more healthy. The culprits, when it comes to unwholesome foods, are mostly fats, sugar and salt. Controlling these ingredients will go a long way in making your food more salubrious. Here are some tips to guide you:
Pick healthy fats.
Fats play a huge role in protecting the body, and in storing energy as well. However, we have to be really careful with them. There are some fats that are better for your body than others.
As much as you can, avoid preparing foods using saturated fats like butter, and certain refined vegetable oils. Use unsaturated oils instead. These include avocado oil, coconut oil and olive oil. You could also look into getting your fats from eggs, nuts, and avocado.
Avoid trans fats completely. They have been shown to cause high levels of cholesterol, and heart disease. Also, try as much as possible to avoid deep-frying. It makes you consume more fat than is necessary. Instead, do more of roasting and stir-frying or shallow frying.
Steam, roast or stir-fry vegetables.
Vegetables are paramount to healthy eating as they are rich in vitamins and minerals. But how you cook them matters a lot. Boiling vegetables erodes a lot of the water-soluble vitamins they contain. It is better to steam, roast or stir-fry them. When you roast them, you could add a little oil and some spices. This will give the veggies a burst of flavour. The oil will also help with the absorption of the oil-soluble vitamins A, D, E and K.
Explore more flavour options.
Using salt as a major source of flavour isn’t the best for your heart. This is because salt contains sodium which, when in excess, can raise blood pressure. There are many other flavour options that work just as well as salt, without all that pesky sodium. Dried spices and herbs should be indispensable because they can breathe life into a dish without adding extra calories. They are risk-free and affordable, as well.
Instead of adding extra salt to a too-bland meal, you could try adding lemon or lime juice. It gives the food an acidic zest that might be just what it needs.
Simply toasting an ingredient or a meal, can add a special flavour to it. Playing with flavours and spices while trying to reduce salt intake makes your food both better-tasting and healthier.
Cook with ingredients that improve your gut health.
Fibres and plant-based food aid your gut with digestion, and should not show away from. Yoghurt, almonds, peas, ginger and garlic are also good for your gut.
In general, stay away from overly refined foods, as some ingredients in them may be hard to digest. Refined foods can also contain too much sugar and salt, which are damaging to your health. Always go for whole-grain instead of refined grain, because it contains more diverse nutrients in adequate proportions.