August 3, 2017

Cooking Tips For Healthy Eating

In order to eat healthy, we have to take into account not only what we eat, but how the food we are eating is being cooked. Here are some cooking tips for healthy eating from Nutritionist and Health Promoter Hala Barghout.

  • Use healthier cooking methods than frying such as steaming, cooking stews without oils, baking and broiling (steaming is preferred as it preserves most vitamins).
  • Trim off all visible fats from meats, poultry and fish before cooking including chicken skin.
  • If the recipe states using vegetable oils during cooking, make sure they are cholesterol free and use limited amounts.
  • If the recipe states using butter and margarine, use only trans-fat free margarine or nut butters in limited amounts.
  • Substitute whole eggs for egg whites: every whole egg in a recipe equals 2 egg whites.
  • For desserts, substitute white sugar with fructose sugar (same quantities).
  • If you have to use canned vegetables, make sure you drain them out of the canned water and wash them thoroughly with potable water to remove all excess salts.
  • When browning vegetables, put them in a hot pan then spray with fat free cooking oil, rather than adding too much oil to the pan first.
  • Substitute concentrated tomato sauce with fresh tomato or tomato juices.
  • Add herbs, spices, and flavorings to the food such as rosemary to green peas, cauliflower and zucchini and oregano and basil to tomatoes.
  • When cooking with white or creamy sauces, avoid butter and full fat milk or cream, choose instead low fat versions and vegetable oils.
  • When adding cheese to a recipe: avoid full fat yellow cheeses, and substitute them with fat-free or low fat versions such as cottage cheese.
  • When boiling pasta or rice, do not add any oil or butter. Steam the rice or boil the pasta alone.


Author: Hala Barghout, Nutritionist and Health Promoter.

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