You are what you eat - there is a lot of truth to this popular wisdom. As is well known, food keeps body and soul together and those who are healthy have more of life. Cooking healthy and eating healthy is not that difficult. Let yourself be convinced.
Whether fresh or frozen, vegetables are healthy and quickly prepared. (Photo by: © Igor Mojzes / fotolia.com)
In the meantime, the view has prevailed that healthy eating contributes significantly to keeping the body and psyche healthy. Still, many people think it is difficult to cook healthy.
Below are some valuable tips for healthy cooking.
How to cook healthy
Cooking healthy is not a great art to learn. It is much more important to follow a few basic instructions so as not to destroy the good intentions by carelessly preparing the food.
There are also some things to consider when choosing food - not every food that is considered healthy is actually healthy.
Tip 1: Put your trust in the tried and tested
The striking tip "Do not eat anything that would not have been recognized as food 50 years ago" should be heeded. Rely on the tried and tested when designing your meals . This is how you ensure that your food contains and saturates important nutrients.
Tip 2: Use regional products
Shopping for regional and seasonal products is an important part of a healthy diet. (Photo by: petros / Depositphotos)
You should avoid apples from China and cherries from South America in the future. Prefer regional and seasonal products .
Tip 3: Use fresh products
Use only fresh products . Frozen vegetables and finished products are often enriched with preservatives, flavor enhancers, salt and sugar.
4. Check the nutrient content
The nutritional values are studiously ignored by most consumers. However, they are extremely helpful and should be observed. Above all, you should pay attention to the amount of sugar, salt and fat.
5. Consume "healthy fats"
Fat is not the same as fat:
- Unsaturated fatty acids, especially omega-3 fatty acids and omega-6 fatty acids, are important and should be consumed in sufficient quantities.
- However, with regard to saturated fatty acids and hardened fats: less fat is better !
Suppliers of healthy unsaturated fats are:
- Avocados, olives
- Nuts (e.g. peanuts)
- Oil (rapeseed oil, olive oil, linseed oil)
- Chia seeds
- Sunflower seeds
- high-fat fish (e.g. sardine, herring and salmon)
6. Use a little salt
Cook with less salt and rely more on fresh herbs when seasoning. (Photo by: Hriana / Depositphotos)
Most people use a lot of salt. You should avoid this mistake. Too high salt intake promotes cardiovascular disease.
The use of fresh herbs (e.g. basil, dill, wild garlic, chives, rosemary, etc.) can reduce the salt requirement in the food. Curry, pepper, turmeric, caraway and paprika also provide enough spiciness and taste.
7. Avoid table sugar
You should not implement recipes that require the use of table sugar. Reduce your sugar consumption drastically. Also pay attention to the sugar content of canned goods and other finished products.
Sugar has many (hidden) names on the packaging information:
- Fructose syrup or fructose-glucose syrup
- Glucose syrup, glucose-fructose syrup or corn syrup
- Caramel syrup
- Maltose or malt extract
- Maltodextrin or dextrin
- and much more
8. Create supplies
Make sure you always have enough healthy food in the house. If you get hungry, you can prepare a healthy meal and do not have to resort to fast food.
9. Fish once or twice a week
Fish is low in fat and is very healthy. It should be on our plates more often. (Photo by: © HLPhoto / fotolia.com)
Fish provides large amounts of healthy fatty acids and plenty of protein. You should eat fresh fish at least once a week - here you will find a large selection of fish recipes.
10. Prefer white meat
Prefer white meat (poultry meat).
Red meat (beef, veal, pork, sheep meat, lamb, etc.) should rarely be consumed.
More information and general tips
Vegetable / fruit slices dried in the oven are a healthy snack in between. (Photo by: Yulia_von_Eis / Depositphotos)
Especially with the "small hunger in between" many people become weak and grab unhealthy snacks .
Below are some snacks that you can safely consume.
- Simple sesame sticks
- Vegetable chips
- low-fat yogurt with fresh fruits
- Crispbread with tomato
However, the “light kitchen” places demands not only on the ingredients used, but also on the preparation of these.
When cooking, you should follow the following “rules”:
- low temperatures
- longer preparation time
- Less fat
- if possible: steaming instead of roasting
Following these tips, you can be sure that your meals are high in vitamins and other micronutrients.
If the food is prepared quickly at high temperatures, many valuable ingredients are lost. In addition, do not unnecessarily enrich your food with fat when you steam it. If steaming is not possible, you should use as little fat as possible when roasting.
Conclusion: Cooking healthy is not difficult
With healthy recipes and the necessary "know-how" it is easy to cook healthy . Your well-being will increase suddenly when you switch to the "light kitchen". Enormous improvements can be achieved with little effort. The small changes can be easily integrated into everyday life. Try it!