Tips on how to cook healthy and feel great

In recent times Americans are avoiding the kitchen and relying on the convenient yet fattening fare offered at fast food restaurants and other national chains. Plus most of these offer home delivery so now they have the added convenience of not even having to leave home!

While most people are aware that cooking at home is an effective way to save money, many of us ignore the fact that preparing our own meals can be beneficial to our health, as well.

Have a look at the picture below for some inspiration next next time you feel like having too much junk, it says it all.

Good nutrition is not just a matter of selecting the "right" foods to eat. It is also important to prepare these foods in ways that will maintain their nutritional benefits. Careful decisions about cooking techniques can have a profound effect on the nutrient content of the foods we prepare. These cooking strategies and ingredient substitution ideas can help retain and, in some cases, improve, the nutritional value of your most popular dishes. They can also help you meet the American Institute for Cancer Research's recommendations for lower cancer risk and better overall health.

The following tips represent ways you can make the meals you prepare as healthy as possible.

• Whenever you prepare chicken or any other type of meat, you should remove the skin and visible fat before cooking. Not only will you leave yourself the best-tasting portions, you will be able to avoid plenty of unwanted calories and unhealthy fat.
• If you prepare your meals from cookbooks or family recipes, add only half the amount of oil listed - or less - to all of your dishes. The best oil you should use is olive or canola oil. One of the easiest ways to avoid excess consumption of such cooking oils is to use cooking sprays and chicken broth instead. Once you perfect the simple art of healthy saut?ing, you will be able to enjoy meals that are not only healthier, but more delicious.
• Rather than dousing your meals with unhealthy amounts of salt, you should also try to learn the art of cooking with fresh spices. Not only will spices add an incredible amount of flavor to your meals, you can season your food without worrying about the potentially dangerous effects of salt.
• You should avoid cooking methods as frying. Instead, try steaming your vegetables and cooking your meats on a grill or in the oven. Your microwave also represents a healthy solution, as most foods can be cooked thoroughly without the use of oils or fatty cooking additives.
• Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings for better health, especially if you have high blood pressure or high cholesterol.

A smoothie can cover a multitude of needs. Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is in nseason, some orange or other juice, some fat-free or low-fat yogurt and protein powder. You can get 4-5 servings of fruit in one glass of yummy shake. Try getting your loved one to sip on a smoothie. It's easy, cool, refreshing and healthy.

• Canned, processed and preserved vegetables often have very high sodium content. Look for "low-sodium" veggies or try the frozen varieties.
• Substitute some whole grain products for all-purpose flour in your cooking. Try whole wheat flour, oatmeal or flax in bread and muffins, or add some bran or wheat germ to your meatloaf. Try using some soy flour in biscuits and breads.
• Avoid artificial sweeteners, they are manufactured chemicals. Use raw organic honey, fresh organic fruit juices or organic raw evaporated sugarcane juice.
• Quality cookware and utensils that do not interact with food are also important to consider. Natural materials such as earthenware, ceramic, glass and metals such as stainless steel, cast-iron or enamel coated steel are recommended. Avoid aluminum, plastic, Teflon and other synthetic materials. Nonstick cookware such as Teflon will emit toxic fumes when heated to a high temperature. Inhaling these toxic fumes can lead to respiratory disease, weakening of the immune system, cancer, depression, asthma and other health problems.
• It is important then not to overcook your meals, try to cook your meals in the shortest time possible and with the minimum amount of water possible. However, dry cooking methods such as roasting and baking are perhaps the worst method, as they require a longer cooking time. Microwaving, frying, boiling and sauteing are some of the methods that you need to consider before you cook. Steaming and stir-frying are better choices, as they will allow the natural nutrition to remain in your food.

Eating should be a relaxing experience and allowing yourself to enjoy cooking will help you develop a healthy lifelong relationship with food. Many people find success by making it a family activity to teach their children how to shop, cook and eat healthy. Always remember when you cook happily with smile your food will be perfect for the health of your dear ones.

(Source: americanheart.org)