How To Make Healthy Food Definition
Source : Google.com.pk
The healthiest meals you can make are ones that you prepare from scratch using unprocessed foods such as vegetables and whole grains. If you don't have time to home-cook all of your meals, try to make healthy choices about the processed and prepared foods you do consume. Choosing baked or grilled foods over fried, drinking water instead of soda and sharing a dessert are just a few ways you can eat healthy while still eating well.
Make a meal healthy by using fresh, unprocessed foods.
Choose ingredients located in the perimeter of your grocery store, where the produce, fresh meats and unprocessed foods are typically located. Make healthy meals by forgoing prepared boxed meals, which contain high amounts of unhealthy salt that can contribute to high blood pressure.
Bake, braise, broil or grill meats, fish and poultry. These are healthier cooking methods because fats drain away from the foods while they are cooking. Other healthy cooking benefits include less exposure to unhealthy cooking oil fat.
Replace refined sugar with healthier sugar alternatives. Sugar substitutes have a lower glycemic index than refined sugars which can increase your risk of getting diabetes.
Consider replacing sweet ingredients in recipes with natural, unprocessed alternatives such as agave, honey or mashed banana.
Substitute whole milk dairy products with low fat alternatives. Low fat dairy products help decrease your risk of high cholesterol and weight gain because you will consume less animal fat.
Practice making healthy choices at restaurants.
Consume less food when eating out by splitting your entree with a friend and sharing dessert.
Look for foods that haven't been fried and choose low-fat options when available
Stop eating before your plate is empty. During a meal, a human being's brain takes about 20 minutes to realize the stomach has reached capacity. Put your fork down before your plate is cleaned and wait 20 minutes before looking at the dessert menu or eating the last bite on your plate.
Skip sweetened drinks such as soda, which have excessive amounts of sodium. Too much sodium contributes to calcium depletion and can potentially lead to osteoporosis.
Drink pure water or flavor it with fruit or mint.
Look for fruit juices that don't have sugars or additives.
Eat whole grains instead of their refined, process counterparts. Refined grains lack outer husk of a grain which contains the health benefits of fiber that helps cleanse the intestines and create a full sensation during a meal.
Choose brown rice instead of white.
Cook with whole oats, not instant.
op 10 ways to make your dishes healthier
Do you want to cook healthier versions of your favourite recipes without losing the taste? Never fear, here are a few tips that will help you adapt your favourite recipes to reduce fat, sugar, salt, calories and increase fibre without changing your normal diet radically.
1. Cut down on fats
If frying, use a good non-stick pan and dry fry (e.g. in the case of mince). Leaving out the oil could cut 45 calories per teaspoon in your meal. If your food is drying out, don’t add more oil, add a little water. Use fats and oils that are high in good fats (poly- and mono-unsaturated fats), e.g. olive oil and try using less than the recipe suggests.
2. Cut down on salt
Most recipes indicate that you need to add salt. Replace salt with alternative seasonings such as pepper, herbs, spices, lemon juice, vinegar or mustard. Allow people to season their own food after tasting it - they are likely to add less. You could be eating more salt then you think, use our salt calculator to find out how much salt really is in your food.
3. Cut down on sugar
Experiment by using less sugar when you bake – most cakes will work even if the quantity of sugar in the recipe is halved. Items such as fruit cakes, fruit scones and tea breads can be made without adding sugar as the dried fruit will provide sweetness.
4. Increase fibre
Use brown alternatives of rice, pasta and bread to increase the fibre content of recipes which will help you feel fuller for longer. Instead of using all plain white flour in recipes, use a mix of wholemeal and plain flour when baking, e.g. when making apple crumble – you can also add porridge oats to make the top crunchy and add more fibre! Top dishes usually requiring pastry, such as chicken pie, with mashed potato instead.
5. Soups and stews
Allow your broth, stew or soup to cool and skim off the fat that gathers on top of the liquid. Replacing some of the traditional fatty meats in stews with pulses like peas, beans and lentils can save calories and fat as well as adding fibre.
6. Sauces and dips
Replace cream, whole milk and sour cream with semi-skimmed and skimmed milk, or low fat yoghurt. Low fat yoghurt and fromage frais can be used on hot or cold puddings and in dips instead of cream, double cream or Greek yoghurt. Fromage frais is fresh, skimmed cow’s milk cheese but is more like natural yoghurt. It is not suitable for use in cooking.
Use strongly flavoured cheeses like mature cheddar or blue cheese in savoury dishes - you can use less and still get all the flavour. If you don’t like the strong taste of such cheeses simply use low fat alternatives of your favourites. Grate cheese instead of slicing as it will spread across a dish more easily and you can use less. Replace cream cheese with low fat cream cheese.
Replace mayonnaise in salads with natural yoghurt or low fat fromage frais.Better still, try using vinaigrette dressings and serving them on the side. When making sandwiches, choose mayonnaise or butter, not both
Flavour cooked vegetables with herbs instead of butter or oil. Replace some meat in dishes such as shepherd’s pie, casseroles and lasagne, with vegetables and pulses (peas, beans and lentils). It is a great way to disguise vegetables for those fussy eaters.
Trim the fat from meat and remove the skin from poultry before cooking. Then bake, grill, microwave, roast or poach instead of frying it. When roasting, place the meat on a grill rack – this allows the fat to drip away. If you are cooking minced meat, brown it and drain away the fat before adding other ingredients.