Yes! It’s possible to cook healthy and live a healthier life. All you need to do is change the lifestyle and food choices a little. Below are useful tips that will lead you to a healthy habit:
1. Avoid junks
If you are eating a lot of junk, fried foods, then it is time to change your eating habits. Fast food are high in calories and sodium content. But when you cook it, you control the ingredients.
2. Make a plan
Make a plan for your meals, whether it is dinner, breakfast, or lunch. You can buy the ingredients beforehand, making it easy to cook. Include lots of vegetables, whole grains, and fruits in your diet, some fibers are also indeed in your diet. As charity begins at home, healthy foods start from your kitchen. You can cook healthy meals which are full of flavors and taste.
3. Replace with Healthier inexpensive food
When you cook at home, you save a lot of money. Eggs are inexpensive; include it in your meal. If you want to intake low calorie, consume only the white part of the egg, which contains 17 calories, 4 grams protein, and no fat. The egg yolk holds 55 calories and around five gms of fat. Very few, around 14% of adults consume the required amount of vegetables, and 18% of the population eats enough fruits. It is advised to consume 2 cups of fruits and 2.5 to 3 cups of vegetables daily. These are rich in vitamins, fibers, minerals, and antioxidants, strengthening your immunity system. Include fruit smoothie, salad, and spaghetti in your meals.
4. Restrict red meat
Red meat is enriched with protein and full of saturated fat, which increases cholesterol slowly. Red meat is also costly than lean chicken or fish. Salmon makes your cuisines more tasty and healthy. Salmon enhance your brainpower and strengthen your bones. As seafood is enriched with3 fatty acids, EPA, and DHA, it reduces the plaque building in arteries, and hence reduces the possibility of an early heart attack. The omega3 in salmon not only reduces the chance of heart attack but benefits the brain. It reduces the chance of Alzheimer’s` disease and cognitive disorder. The fish is rich in vitamin D, which helps your body absorb calcium to promote healthy bones.
5. Add flavor and color to your dish.
Select diets that are rich in vegetables and grains like traditional Japanese or Chinese cuisines. On the Corrie Cooks website, you will find many recipes of instant, tasty, healthy dishes. Adding spices like clove and curry powder and herbs like basil add flavor to the meal. You can add color to your dish by grilling and baking vegetables, which make it visually pleasing. Add mushroom, red pepper, garlic, broccoli, onion, and tomatoes to make your dish more delicious and palatable.
6. Use Herbs and spices in your cooking
Herbs and spices are used for ages not only for flavor and taste but also for its curative properties. The antioxidants properties fight inflammations, lowers blood sugar, cholesterol, and triglycerides in the blood. Some spices and herbs increase acetylcholine, a chemical that acts as a messenger in the brain. Reduce the level of this chemical causes Alzheimer’s` disease. Turmeric not only adds color to your cuisine but also has reparably powerful antioxidants. Ginger has anti-inflammatory properties and reduces pain.
7. Be careful with the oil
Use olive and sesame oil instead of vegetable oil in your cooking. Use oil as little as possible when sautéing. Olive oil is enriched with monosaturated fatty acids, which reduces bad cholesterol (LDL), and promotes good cholesterol (HDL). Unsaturated oil quickly loses its nutritional value when exposed to heat, light, or air. Store olive oil in an opaque container, so it is not exposed to harsh light. You can also use raw olive oil for dressing salad. Coconut oil is another option that you can use while sautéing, as it is less prone to rancidity when exposed to heat, light, or air. Though this oil contains a high level of saturated fat, it is easily digestible and burned for energy than stored. Use organic and unrefined coconut oil for cooking as it has most health benefits. Even if the food is healthy and tasty, do not take too much, as excess is poison.
8. Limit sugar and salt intake
Most of us take more than the required dose of sugar and sodium in our food. Consuming too much of it is detrimental to health and risk health conditions like heart attack and blood sugar. The recommended dosage of sugar intake is less than six tablespoons for an adult woman and nine tablespoons for an adult man. It is detrimental to take over 2,300mg of sodium per day; the person suffering from heart or kidney disease must consume less than the recommended dose. When you eat fast food, there is a high sodium dose, and cooking at home eliminates the extra intake of sodium.
9. Treat your self
It is good to be health-conscious and start cooking and eating healthy foods, but occasionally treat yourself with dark chocolate and desserts. Do not deprive of the pleasure of dessert after dinner or cookie with tea. According to an article published in the American Heart Journal, if you take three to six-ounce of serving chocolate per week, it reduces the chance of heart attack by 18%. The antioxidant properties and magnesium content boost blood vessel function, reduce inflammation, and control platelet formation in the blood resulting in a more rhythmic heartbeat. People suffering from hypertension must take chocolate regularly to lower systolic blood pressure; 4mmHg can reduce the highest number.The European journal of clinical nutrition found that chewing 2.5 ounces of chocolate per week lowers the risk of type 2 diabetes.
Chocolate has a prebiotic compound that encourages growth and activity of helpful microorganisms like bacteria and fungi. These beneficial microorganisms increase insulin sensitivity and reduce inflammation. Older people indulging in the pleasure of eating chocolate once a week have a higher cognitive ability than people who abstain from the sinful pleasure of nibbling chocolate.
10. Enjoy your meal
Enjoy your meal! Seat peacefully and relaxed while having your dinner, launch, or breakfast. Mindful eating does not mean you have a seat for hours and chew every bite, but more conscious of what you are eating and eating. Try to choose a delicious, healthy and fresh food which gives you the feeling of satisfaction and gratification.