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Healthy cooking involves reducing salt and oil, choosing lean meats and whole grains, and using healthier alternatives such as nut spreads and soy products instead of butter and cream. White bread should be replaced with whole wheat, and excessive red meat consumption should be avoided.
Healthy cooking is so much more than salads and extra vegetables. Many cooking habits and recipes can be changed for a healthier life, including the amount of salt and oil used. Also, an individual may be more picky about the types of meat he eats to avoid cancer. Even sandwiches can be prepared in healthier ways, such as replacing white bread with wheat and mayonnaise with fruit or nuts.
Cooks may try not to cook with salt, especially when recipes call for the salt to taste. Salt can be added as desired at the table rather than guessing at the perfect amount. Some people choose to omit table salt altogether, whether from cooking or dining.
A cook can use less cooking oil when possible; for example, switch to cooking oil in spray form to make a small amount go further. Some people also choose to switch to healthier cooking oils, but there’s no major difference between them when using only small amounts. When using these oils, anything more than enough oil to blend vegetables is probably too much. No changes to the recipe will make frying healthy cooking.
Additionally, a cook may choose leaner meats, eat less red meat, and only go overboard on special occasions. Some studies show that vegetarians live longer than omnivores, even though they occasionally eat eggs, poultry and fish. Excessive portions of red meat are linked to an increased risk of numerous cancers. It’s usually okay to eat it occasionally, but red, fatty meats in general aren’t part of a healthy diet.
White flour goes through a process called milling to make it white, which removes important vitamins. When white flour is made into white bread, it is significantly less healthy than whole grain bread. As a healthy cooking practice, cooks can opt for whole wheat flour which includes all the healthy bits. The downside of unmilled flour is that it has a shorter shelf life than milled flour.
Instead of butter or cream, a cook can engage in healthy cooking using salsa, nut spreads, or soy products. For example, instead of using whole milk in a recipe, the cook can use skim milk or soy milk. As another example, many people use avocado, hummus, or other spreads on sandwiches instead of mayonnaise. Sometimes it’s even possible to get a similar taste, but with a much healthier alternative.
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