Why is it so important to cook healthy meals? Because eating healthy meals will make you healthier too. Did you know that by eating healthy you can significantly reduce your risk of suffering several severe diseases like obesity, heart attack or diabetes? Now, if you know certain basic rules, it is fairly easy to cook healthy. Here are four golden rules how to prepare and cook healthy meals:
Store fresh foods correctly and not too long
Use preparation methods that avoid loss of nutrients
Cut down on fat
Add as little sugar as possible and try some alternatives instead
Rule #1: Store fresh foods correctly and not too long
Many vegetables lose vitamins within days, and meat quickly develops bacteria. Ideally, only buy what you need for the day.
Vegetables are best stored in the veggie compartment of your fridge, or in a cool dark place like a cellar. Cover them to avoid moisture loss.
Meat can be kept in the fridge for a few days, but cook minced meat always the day you buy it as it goes off extremely quick.
Rule #2: Use preparation methods that avoid loss of nutrients
Don’t soak foods, otherwise water-soluble nutrients are lost. Wash thoroughly but short.
Foods should be cut only shortly before cooking them.
Use as little water as possible to cook foods. Use it for a soup or sauce afterwards.
Steam, stew or braise vegetables instead of cooking or frying.
Add meat to boiling water or briefly roast it on high temperature to close up the pores.
Rule #3: Cut down on fat
Don’t add any more fat as necessary to your meals. This includes not only oil and butter, but also cheese, cream etc. Use low-fat products instead.
Choose healthy fats like olive, canola and rapeseed oil and products made from these.
Pan-fry your foods or bake them in the oven instead of frying them in oil.
Rule #4: Add as little sugar as possible and try some alternatives instead
Artificial sweeteners contain little to no calories and are a great alternative to sugar but may cause side effects in sensitive people.
Fruit, sweet potatoes, corn, yellow pepper and others are naturally sweet and can add sweetness to your meals.
Natural sweeteners like honey and maple syrup contain less sugar (but they do contain sugar).
You see, the principles of creating healthy meals are quite simple. If you follow the four golden rules described above – storing your foods correctly to retain nutrients and avoid bacterial contamination, choosing a healthy cooking method and not adding extra calories – you can easily prepare the healthiest meals for you and your family.
Bettina Berlin is a health professional specializing in healthy nutrition and quick cooking. Eating healthy and thus maintaining a healthy weight can significantly improve your health and help prevent many diseases. Is your life so hectic that preparing healthy food often seems impossible? Then visit http://www.elishas-quick-recipes.blogspot.com TODAY and get your FREE fast cooking tips and much delicious quick easy recipes!