10 Secrets to Cooking Healthier
1. Make a plan
Without a plan, it's easy to draw a blank with what to make for dinner (or breakfast or lunch for that matter). For some people meal planning means writing down a detailed menu and shopping list on a Sunday to be good to go all week. For others, it may look more like scribbles on a sticky note-taco night, pasta night, stir-fry night. Whatever your process is, having a plan helps set you figure out what you're going to make and sets you up for success.
2. Eat more fruits and vegetables
Only 14 percent of adults eat the recommended amount of vegetables and 18 percent eat enough fruit. That means more than 80 percent of us aren't eating enough produce! Fruits and vegetables are rich in inflammation-fighting antioxidants, vitamins, minerals and fiber. It's recommended we eat 2 cups of fruit and 2.5 to 3 cups of vegetables every day adult men are on the higher side for veg.When you think about cooking, have produce be the star of your meals. Make a fruit smoothie in the morning, a big salad for lunch and stuff a spaghetti squash at dinner. Use vegetables as noodles by spiralizing a zucchini or sweet potato. Try to make half your plate fruits and veggies. Snacks are a great way to sneak in extra produce servings too-baby carrots, apple slices, dried fruit or vegetable soup are all great options.
3. Choose whole grains
Pick whole grains over refined grains, at least 50 percent of the time. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients. Try quinoa, whole wheat pasta, oats, farro and barley as side dishes, on top of salads and in soups.
4. Mix up your protein
Meat is a great source of protein but it's often served in really large portions. A serving of protein is 3 ounces cooked or 4 ounces raw, about the size of a deck of cards. So eat smaller amounts of meat, fish and poultry. Fill up the rest of your plate with healthy vegetables and whole grains. And it doesn't have to be meat. There are plenty of vegetarian proteins and vegan protein-rich foods that are a great way to add more plant protein to your diet.
5. Cook with global flavors
Some of the healthiest diets-think Mediterranean diet or traditional Japanese or Chinese cuisine-are rich in vegetables and grains and skip packaged processed foods. Using spices, like curry powder, and herbs, like basil, help flavor your food without adding salt. Plus, eating meals like Thai curries and Greek salads are not only good for you, they're delicious.
6. Keep portions reasonable
Even healthy foods, when heaped onto your plate, can be too much of a good thing. We're not saying you need to measure out every bite you put in your mouth that would get old really fast but having an idea of healthy portions before you plate your meal can help you from eating more than you intended.
7. Add healthy fats
Fat is not bad. Even though new research has dispelled the myth that low-fat diets are the healthiest, people still believe that fat is bad for you. Fat is very filling (so if you eat less of it you may not be satisfied after your meals). It also helps you absorb nutrients-namely vitamins A,D,E and K. And, it tastes good! Choose unsaturated (e.g., olive oil, avocados, nuts) over saturated fats, such as butter, more often.
8. Limit added sugar and salt
Most of us eat more than the recommended amount of added sugars and sodium every day. Eating too much of either, over time, can put you at risk for health conditions like high blood pressure or heart disease.Aim for less than 6 teaspoons of added sugar per day if you're a woman, and less than 9 teaspoons if you're a man. That includes white sugar, brown sugar, honey and maple syrup. Check ingredient labels on products and use sweeteners sparingly when you cook.
9. Enjoy treats!
Yes, you read that right-treat yourself. Just because you're eating healthier and cooking healthier doesn't mean you shouldn't enjoy what you eat and that includes dessert. Depriving yourself can backfire, because when foods off limits it's much more desirable. Go ahead and eat chocolate after dinner or a cookie as a snack. Try not to eat desserts just because they're there think-donuts in a break room but rather because you really want it. Dark chocolate is good for you, but if you don't like it, there are plenty of other ways to tasty ways to satisfy your sweet tooth. Be mindful of portions here because while treats are tasty, they won't be adding lots of nutrients to your diet.
10. Be mindful and enjoy
Mindful eating can feel overwhelming if you're used to eating on the run. But being more mindful doesn't mean you need to sit down and savor every bite slowly. While sometimes that's ideal, mindful eating in real life may just be about making more conscious food decisions about what you're going to eat. For the most part try to choose delicious foods and savor them. Enjoying what you eat is crucial to feeling satisfied and decreasing stress about your diet.
Healthy Foods Everyone Should Know How To Cook
A Creamy AVOCADO TOAST
Avocado toast is basically the easiest thing in the world to make, and good for you thanks to avocado's plentiful Omega-3's. But it tastes so luxurious, you'll feel like you're cheating at life when you eat one. It's also, BTW, very chic.A simple avocado toast is just toast (stick with whole grain for more fiber and nutrients) + avocado (sliced or mashed) + sea salt + red pepper. But that's just the beginning; you can top it with an egg, a drizzle of nice olive oil, or try this avocado + feta + pomegranate toast for a sweet and savory mix. The options are endless. Go crazy. Run free.
Nutritious OATMEAL
Hot oatmeal on a cold morning is a winter survival necessity. It's also a great way to stay full until lunch and an excellent source of soluble fiber, the kind that helps keep your cholesterol levels down. You can make it on the stove, in the microwave, or in a slow-cooker. In warm weather, you can make overnight oats in the fridge without lifting a finger.
A Filling GREEN SALAD
If you think salads are for rabbits, you haven't met the right one yet. A few tips: Use fresh vegetables — anything canned should be an add-on, not the main event, or you'll end up with a soggy, sad salad. Add a little bit of protein like meat, eggs, beans, nuts, if you want the salad to be a full meal. Make sure you give yourself a good mix of crunchy ingredients, like raw cabbage, cucumber or nuts, and soft ones, like tomatoes, cooked vegetables or beans.
Smooth HUMMUS
Hummus, which happens to be full of protein and fiber, is basically the perfect food. You can dip carrots or celery in it when you're looking for a healthy snack, or spread it on a sandwich instead of mayo. You can also just dip your finger in it and eat it plain.
A Big Pot of VEGETABLE SOUP
When it's cold out, a big pot of hot soup is literally the most beautiful thing in the world. You can make it with just vegetables, or add in protein like chicken or beans. This recipe is mostly vegetables but uses a little bit of pancetta and a parmesan rind for flavor.But you don't really need a recipe. You can just chop up whatever vegetables you have around and sauté them in some olive oil in a big pot with the seasoning of your choice. If you're using chicken, chop it up, and sauté that first. Add a can of rinsed beans and sauté for another minute or two. Add stock, bring to a boil. Reduce the heat to simmer, cover, and allow to cook for about 20 minutes. If you want noodles, cook them separately and throw them in at the end. Ladle into (big) bowls and enjoy.
Crispy ROASTED VEGETABLES
Roasting vegetables is one of the easiest, most reliable ways to cook them. Turn your oven up to 450°F. Chop your vegetables, with the harder ones, like carrots and potatoes, cut up into smaller pieces than soft vegetables like broccoli and squash. Toss them all with some olive oil and kosher salt. Spread on a baking sheet or two – don't crowd! – and roast for about 30-40 minutes, or until they look and taste good.
A Healthful Bowl of PASTA
Don't believe anyone who tells you pasta can't be healthy. It can. And those who deny themselves the joy of pasta do not live their greatest lives. First, use whole wheat pasta because like brown rice, it has more nutrients and fiber. Second, add PLENTY of vegetables and some healthy protein. Third, limit your sources of saturated fats like cream, butter, cheese, and fatty meat.