Healthy cooking methods

Healthy cooking methods

  • Use minimum amount of water for boiling vegetables and avoid boiling them for long to prevent excessive loss of nutrients (especially water soluble vitamins).
  • Avoid excessive washing of vegetables especially after cutting.
  • Avoid peeling, chopping, or slicing fruits and vegetables until you are ready to cook or serve them.
  • Washing fruits and vegetables thoroughly helps in removing harmful chemicals (pesticides, herbicides and fertilizers).
  • Use of cooking soda should be avoided as it results in loss of nutrients from the food.
  • Low fat cooking methods like pressure cooking, steaming, roasting, grilling, poaching, marinating and sautéing not only helps in reducing the fat intake but also preserves the nutritive value of foods.
  • Avoid deep frying and over cooking of foods.
  • Avoid reheating of oil for frying.
  • Add fresh lemon juice or raw garlic to fish before cooking, as it binds harmful toxins present in fish.
  • Reduce the use of sugar by adding freshly chopped fruits, raisins, dried apricots, etc. to your cereals and cookies