PLANNING FOR DAILY MEALS:
Many people are so obsessed with their kitchens and decorate them with new styles, buy new stuff like a funny apron for men or women looking for new cutlery, kitchen decorative or gets attracted towards funny apron for women. But, completely forget about the idea of shopping for healthy groceries. So, it’s important to plan the meals for the week and prepare a shopping list for a weekly menu to start cooking healthy meals.
REDUCTION OF FATS:
The first and most important technique is the reduction of different fats in our daily cooking. One must try to use lean meats, less fat dairy products, and curb canned or processed foods. The fats that include good nutrients such as nuts, seeds, fish, avocado are all good for healthier meals
CURBING OF SALT AND SUGAR:
Well, salt is a common ingredient that is used in our homes daily, but health experts say that a diet with high salt can contribute to chronic health diseases including high blood pressures.
Reducing salt can be a challenging task so it is suggested to add some vinegar or lemon juice it can give some taste like salt.
It’s better to avoid canned or pickled vegetables as they are already packaged with a high amount of salt but, fresh or frozen vegetables are better options for healthy cooking.
Margarine and butter with NO SALT ADDED must be used.
Curbing of sugar is also very important for healthy cooking. High consumption of sugar can also lead to life-threatening diseases. If you are a woman, try to use less than 6 teaspoons of sugar per day and if you are a man, try to use less than 9 teaspoons of sugar per day which includes all types of sweets. Ingredients labels must also be checked on products, before usage and try to use sugar in small quantities whenever u cook.
LESS LOSS OF NUTRIENTS:
Vegetables used for preparing meals must not be over steamed or over boiled as it can reduce the nutrients of veggies. Soft crispy veggies must be cooked by cutting vegetables into equal size and steaming them over medium heat unless changes to bright in color.
Some vitamins are water-soluble and easily destroyed while cooking. To minimize the loss of the nutrients, it’s better to scrub the vegetables than peeling them because many nutrients are present near the skin and easily removed if peeled. For boiling veggies, a small amount of water must be used, and avoid overboiling as it can lead to loss of nutrients.
ADDITION OF HERBS:
Herbs can be an amazing way of adding flavor. It’s not necessary to add herbs in dishes but, it can also be served in different ways for enhancing flavor and making meals healthier. For example, a chicken dish with some basil leaves on top. Adding herbs in the last few minutes of cooking would be wise as they are lightly flavored. It must be kept in mind that dried herbs are more flavored than fresh so, an appropriate quantity must be used in order not to ruin the taste.
OILS THAT CONTAIN MONOSATURATED FATS:
It is best to use olive oil or oils that contain monosaturated fats. Monosaturated fats are good for reducing bad cholesterol. Extra virgin Olive oil has anti-inflammatory properties which not only helps reducing cholesterol and curbing heart diseases but also helps to slow the aging process.
When it comes to a gluten-free diet, there’s more to gluten-free meals than just rice, oats are also a better choice for breakfast meals, made with milk along with cherries on top. Gluten-free bread can also be made at home which can be good for sandwiches in healthy meals.
BAKING/BRAISING/BROILING AND GRILLING:
Not only bread or desserts are baked but seafood, fruits, or poultry can also be baked. Baking foods can be a healthy option because baking normally doesn’t need to add fats to the meals. Braising is also a good choice for cooking healthy meals. Braising is light, not fully, frying the food and then boiling it slowly in a container, half-covered, with small amount of liquids. As you take care of your proper diet, also try to take care of your body while cooking. Wear oven mitts and aprons while baking and cooking to protect yourself from spills and stains. Simple and Funny Aprons for men and for women available in markets made of protective materials. Adding the tips to healthy cooking meals, broiling and grilling of foods are also suggested, broiling and grilling make foods lose their fats because of direct exposure to heat.
Meat is an important part of our diets but, mostly it is consumed in large portions than needed. So eat appropriate amounts of meats, the rest of the plate can be filled with whole grains or vegetables. Vegetables are protein-rich that are good ways to add more protein to our meals.
THINGS TO KEEP IN MIND:
· Plan for a healthy diet.
· Use herbs in daily meals
· Avoid loss of nutrients.
· Add gluten-free meals to your daily diet.
· Reduce salt and sugars in meals and use oils that include monosaturated fats.
Published by ajay