Healthy cooking tips

Healthy cooking is easy. In many cases, your favorite recipes can be modified so they offer a healthier alternative. Non-stick cookware can be used to reduce the need for cooking oil. To keep valuable nutrients, microwave or steam your vegetables instead of boiling them. Cut out salt and cut down fats.

Eating healthy food doesn’t mean giving up your favorite foods and switching only to salads. Healthy cooking is easy. In many cases, your favorite recipes can be modified so they offer a healthier alternative. Non-stick cookware can be used to reduce the need for cooking oil. To keep valuable nutrients, microwave or steam your vegetables instead of boiling them.

Keep fats to a minimum
It’s a good idea to minimize ‘hidden fats’ by choosing lean meats and reduced fat dairy products. Processed foods can also have lots of hidden fats. Dietary fats are best when they come from the unrefined natural fats found in nuts, seeds, fish, soy, olives and avocado. Fat from these foods includes the essential long-chain fatty acids and this fat is accompanied by other good nutrients.

If you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil. A little added oil can be a good thing.

At the shop
Low fat cooking begins when you are shopping:

• Choose the low fat version of a food if it exists – for example milk, cheese, yoghurt, salad dressings and gravies.
• Choose leaner meat cuts. If unsure, look for the Heart Foundation tick of approval.
• Choose skinless chicken breasts.
  

General suggestions
General suggestions on healthy cooking methods include:

• Steam, bake, grill, braise, boil or microwave your foods.
• Modify or eliminate recipes that include butter or ask you to deep fry or saute in animal fat.
• Avoid using oils and butter as lubricants. Use non-stick cookware instead.
• Don’t add salt to food as it is cooking.
• Remove chicken skin, which is high in fat.
• Eat more fresh vegetables and legumes.
• Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.
  

Low fat cooking
Suggestions include:

• If you need to use oil, try cooking sprays or apply oil with a pastry brush.
• Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.
• When a recipe calls for cream as a thickener, use low fat yoghurt, low fat soymilk, evaporated skim milk or cornstarch.
• When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables (such as mushrooms) can absorb during cooking.
• An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the griller for a minute or two.
• When serving meat and fish, use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.
  

Retaining the nutrients
Water soluble vitamins are delicate and easily destroyed during preparation and cooking. Suggestions include:

• Scrub vegetables rather than peel them, as many nutrients are found close to the skin.
• Microwave or steam vegetables instead of boiling them.
• If you like to boil vegetables, use a small amount of water and do not over-boil them.
• Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).
  

Cutting out salt
Salt is a traditional flavor enhancer, but research suggests that a high salt diet could contribute to a range of health problems including high blood pressure. Suggestions include:

• Don’t automatically add salt to your food – taste it first.
• Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavors in the same way as salt.
• Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
• Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
• Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
• Iodised salt is best. A major dietary source of iodine is plant foods. Yet there is emerging evidence that Australian soil may be low in iodine and so plants grown in it are also low in iodine. If you eat fish regularly (at least once a week), the need for iodized salt is reduced.
• Avoid salt-laden processed foods, such as flavored instant pasta or noodles, canned or dehydrated soup mixes, chips and salted nuts.
• Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available.
• Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
• Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
• Use herbs, spices, vinegar or lemon juice to add extra zing to your recipe and reduce the need for salt.
  

Herbs
Culinary herbs are leafy plants that add flavor and color to all types of meals. They are also rich in health-protective phyto-oestrogens (plant compounds that have some similar effects to the female hormone, oestrogen). In many cases, herbs can replace the flavor of salt and oil.

Remember:

• Herbs are delicately flavored, so add them to your cooking in the last few minutes.
• Dried herbs are more strongly flavored than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.
• Apart from boosting meat dishes, herbs can be added to soups, breads, mustards, salad dressings, vinegars, desserts and drinks.
• Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.
  

Sandwich suggestions
To make a sandwich even healthier:

• Switch to reduced salt wholemeal or wholegrain bread – for example, some brands of soy linseed bread.
• Don’t butter the bread. You won’t miss butter if your sandwich has a few tasty ingredients already.
• Limit your use of spreads high in saturated fat like butter and cream cheese. Replace them with a thin spread of peanut butter or other nut spreads, hummus, low fat cheese spreads or avocado.
• Choose reduced fat ingredients when you can, such as low fat cheese or mayonnaise.
• Try to reduce your use of processed meats. Instead use fish such as salmon, tuna or sardines.
  

Other tips
Suggestions include:

• Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually appealing as well as tasty.
• Make every meal an occasion. Set the table. Eat with your family. Give yourself the opportunity to enjoy your food without distractions like television.
• Long-term deprivation, such as crash dieting, doesn’t work. Allow yourself the occasional guilt-free treat.
• You are less likely to overeat if you eat slowly and savour every mouthful.
  

Things to remember

• In many cases, favorite recipes can be modified so they offer a lower fat content.
  
• Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them.
• Use non-stick cookware.
• Microwave or steam your vegetables instead of boiling them to retain the nutrients.

Close the kitchen after 7pm

For many dieters, that post-dinner period is the witching hour. They follow the program all day long, and watch what they eat. In fact, they've almost made it through the day when those P.M. cravings rear their ugly heads.

An hour after you've finished supper and cleaned up the kitchen, it's far too easy to sneak back into the refrigerator or pantry and fall victim to a binge. Many experts believe that those midnight snacks wreak the most havoc on our bodies.

A study conducted by Northwestern University discovered that the timing of your eating is every bit as important as what you eat. According to reports, researchers determined that mice who eat at weird hours gained twice as much weight.

One suggested theory is that the body's internal clock plays a role as to how the body uses energy. In the study two groups of mice were given high-fat diets that they consumed at different times of the waking cycle. The mice that ate at the times when they would normally be asleep actually gained twice as much weight, even though they ate the same amount of food and performed the same amount of activity as the other test group.

Although there is still more research to be done, there are steps you can take to ensure your nighttime binging is kept to a minimum. Following dinner, limit yourself to a healthy snack such as a piece of fruit or a serving of yogurt. But make it a personal rule to keep the kitchen off limits after 7 p.m. This will prevent you from engaging in senseless snacking.

Even if you have to hang a sign on the refrigerator door to serve as a reminder, do what you need to do.

Avoid diets low in calories

Common sense says that if you want to lose weight, you should lower your calorie intake.

But how low can you go? It's important to find a happy medium that will be good for your body.

Many people believe that dropping down to 800 calories or less will help shed those extra pounds. However, this type of calorie cutting is neither healthy nor sustainable. People who need to follow a low calorie diet for medical reasons should do so only under the supervision of a doctor.

Side effects of calorie-restricted diets include fatigue, nausea, diarrhea and constipation.

Add, don't subtract

Instead of concentrating on cutting foods out of your diet, bring new foods to the table.

There are probably a whole slew of fruits and vegetables you've never sampled. In order to prevent yourself from feeling deprived, train yourself to look at all the foods you can eat instead of those you should stay away from. Do some research and give healthy recipes a try.

Thanks to the internet, there are thousands of diet-friendly dishes just waiting to be experienced.

Oat what a feeling

There is oatmeal that is loaded with additives and preservatives and then there is the real deal.

The experts encourage you to start your morning off with a bowl of plain oat flakes.

Oats are rich in fiber and soluble fiber, making them a much-needed staple in your diet. According to the American Cancer Society, oats have plenty to offer. Reduce your risk of cancer. Lower cholesterol. Slow down the digestion of starches. Prevent heart disease. Boost your intake of Vitamin E, iron, magnesium, zinc, selenium and more.

To add some flavor to your oatmeal, add milk and cinnamon or a handful of fresh fruit.

The importance of being hydrated

Drink up.

Throughout your workout, your body can burn up to a liter in water. These fluids must be replaced in order to prevent dehydration.

To avoid getting heat stroke, stay hydrated. Consume a cup of water for every 15 minutes you exercise at the very least.

Experts also suggest that endurance athletes replenish their fluids with sports drinks that fuel the muscles and replace electrolytes that are lost through sweat.

Eat your big meal in the afternoon

For most people, dinner is the main meal of the day. However, when you're watching your waistline, it may be a better idea to enjoy a feast in the afternoon.

Although eating lunch as a main meal is a common practice over in Europe, it's yet to catch on in the United States.

According to other cultures, eating your largest meal at lunch is beneficial because that's the time frame (between 10 a.m. and 2 p.m.) when the body digests food the most optimally.

One dietitian swears her clients lost between five and ten pounds just by following this simple lifestyle change.

Chew, chew training

Chewing your food is the first step in the all-important digestion process.

In order to digest food properly, your food must be broken down into a liquid form before it's swallowed. When you don't get the job done, large food particles that haven't been digested make an appearance in the stool.

One expert actually encouraged that individuals chew 100 times before swallowing. While you don't need to go to that great length, it is important to chew your food in the name of better digestion.

A guaranteed way to drop weight

Take the dog for a walk.

Dog is man's best friend, especially when you need a walking companion. Unlike people, there's little chance that your dog will ever stand you up come workout time.

A study conducted by the University of Missouri-Columbia discovered that taking the dog for a 20-minute walk, 5 days a week yielded an average loss of 14 pounds over a one-year period.

Both you and your dog will benefit from this enjoyable exercise regimen.

Don't eat from the bag

Don't eat from a bowl or bag.

It's one of the fastest ways to deviate from your plan. Sitting down with a bag of chips or box of cookies encourages mindless eating.

You're more likely to keep going and going. Before you realize it, you've consumed four servings and far too many calories.

Set aside one serving size and seal your snack of choice until next time.

Chew on this slowly

Savor every bite and eat slowly.

Digestion takes time. You may keep on eating because you still feel hungry. By taking it slow and steady, the body has time to realize it's full. This usually takes about 20 minutes -- so pace yourself.

Never eat while standing. Make the meal your main focus. Instead of eating at record-setting speed, take it slow.

You'll be less likely to go back for seconds when you already feel full.

Fast Facts: Time-Saving Diet Tips

Pre-package your foods.

Make your healthy eating regimen convenient. Set aside some time during the week to cut up fresh vegetables and fruits. Cut up celery, carrots, apples, strawberries, grapes and other diet-friendly snacks and place them in individual bags.

When you're pressed for time, all you need to do is reach in the refrigerator and grab one of the ready-made portions.

Eat more, lose more

Fill up on soups and other high energy-density foods.

Research shows that foods with high water content fill you up faster and for a longer period of times. Fruits, vegetables and broth-based soups all fit the bill.

By starting a meal off with a bowl of soup or a healthy salad, dieters reduce their overall calorie consumption for each meal.

In addition, it's possible to eat larger volumes of these foods for a smaller amount of calories.

Benefits of green tea: especially for weight loss

Green tea is a type of tea made solely with the leaves of Camellia sinensis that has undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures in Asia from Japan to the Middle East.

Recently, it has become more widespread in the West, where black tea is traditionally consumed. Many varieties of green tea have been created in countries where it is grown. These varieties can differ substantially due to variable growing conditions, processing and harvesting time.

Major benefits of drinking green tea:

• Reduce high blood pressure
• Reduce blood sugar
• Contain Antioxidants to remove free radicals in human body
• Reduce the risk of heart diseases
• Reduce the risk of stroke
• Reduce the risk of blood clot
• Reduce bad cholesterol in the blood
• Reduce harmful effects from cigarettes smoking
• Reduce arthritis and rheumatoid arthritis
• Prevent osteoporosis
• Prevent allergy, cold and flu
• Keeping fluid balance
• Relieve fatigue
• Awakening thought (also includes concentration)
• Boost your immune system
• Aiding in cancer prevention and reducing tumor growth
• Help with oral hygiene
• Supporting liver protection
• Helps with stress relief
• Aid in Weight Loss by increasing the metabolism and burning calories
  

Drinking only a few cups of green tea can do your body very good.

Learn to say NO

Learn to just say no.

Regardless of their motives, people love to push food onto others. Overcoming this obstacle can be difficult.

When Aunt Ida or Cousin Betty plead with you to try their creamy, dreamy potato casserole, you don't have the heart to refuse their offerings, especially at the risk of offending them.

There are a couple of ways to approach the situation. You can gently turn your loved one down by explaining you just had a big meal and couldn't eat another bite. Or you can sample a small bite and discreetly push the plate aside when somebody else comes along.

The most important rule of thumb is to be tactful so that you can walk away from the situation with your dignity and your waistline still intact.

The danger of Diet Sodas

Eliminate soda.

These sugar-loaded, caffeinated beverages have no nutritional value whatsoever.

A 12-ounce can of cola contains 144 calories. If you consume at least three sodas a day, that's a total of 432 calories. Even diet sodas are dangerous. Although they boast 0 calories, a recent study showed that people who consumed diet pop had a higher risk of becoming obese.

The ultimate gym motivation

Keep your workout clothes by the front door if you go to a gym.

When it comes to working out, you want to have all your ducks in a row. Even the smallest convenience can quickly turn into an excuse.

Every night before you go to bed, put your workout clothes and shoes in a bag and place them by the front door.

When you go to leave for work, all you have to do is grab and go.

The write way to lose weight

Keep a food journal.

There's no better way to keep track of what you're eating than by logging it. Record every morsel that goes into your mouth. This will help you keep a tally on your caloric intake. In the event you hit a weight-loss plateau, you can look back and see what foods could be preventing you from losing.

All you need is a spiral notebook and a pen to keep tabs on your eating behaviors.

The cause of yo-yo dieting

Don't fall for fad diets.

When you're desperate to lose weight, it's easy to fall prey to the latest weight-loss craze. From the cabbage soup diet to the grapefruit diet, these faddish programs promise quick, easy results. Unfortunately, it's you who suffers. Although you may lose a few pounds, these plans are hardly maintainable - or healthy - in the long-term.

More often than not, you'll put the weight back on, along with some extra pounds. Stick to healthy eating and exercise for lasting results.

Don't trust the scale

Weighing yourself on a scale every day can do more harm than good.

Calorie counting and constantly checking the scale usually leads to disappointment, which, in turn, leads to broken resolutions. The body fluctuates in weight as many as 3 to 5 pounds during the day. So while you're actually losing weight, you may think nothing has changed. Also, muscle is denser than fat, so while you may not see the numbers drop or in some cases see the numbers escalate, it may just be that you're gaining muscle. The best way to use the scale is moderately.

Try weighing yourself only once a week.