You may love macaroni and cheese or pancakes with syrup, but eating these foods all the time can be bad for you… and boring. Fortunately, a few small changes in your cooking habits can have a big impact on your health. Even the right pot set can make a difference. Let’s take a look at six tips on how you can make your cooking healthier by reducing salt, fat, and sugar, while also upping your intake of healthy fats, whole grains, and fresh fruits and veggies.
1. Use Non-stick Pans When Cooking
Non-stick pans are great for many things, but the coating can break down when heated to high temperatures. You may want to use a stainless steel or cast iron pan when sauteeing vegetables, or a copper pan when making an omelet.
Copper vessels are a great option for cooking due to their excellent heat-conductive properties. They are also great for melting fats, and copper has anti-microbial properties, so it is great at preventing bacterial growth in your cooking vessels. Your choice of pot set can also mean you’re not adding extra calories or chemicals into your food with butter, oil, or cooking spray.
2. Add Vegetables to Your Meals
Vegetables are rich in vitamins and minerals, and they can help boost your immune system. Research suggests that eating plenty of vegetables is linked to a reduced risk of heart disease, diabetes, and certain cancers. Unfortunately, most people don’t get enough of these healthy foods.
On average, people eat about three servings of vegetables each week. For optimal health, you should try to aim for at least nine servings of vegetables each week. To add more vegetables to your diet, start by swapping out sides like rice and potatoes for veggies like broccoli and cauliflower.
You can also add vegetables to soups, stews, and casseroles. Or even better, try making stir-fries with a non-stick pot set. Cooking vegetables in a wok allows you to quickly stir-fry them with very little oil.
3. Eat Whole Grains
Whole grains are loaded with fiber, B vitamins, iron, and other nutrients. But most people don’t get enough fiber in their diets. Over 90% of all Americans eat less than the daily recommended amount of fiber. A lack of fiber in the diet can increase your risk of heart disease and certain cancers.
Fortunately, most people can increase their fiber intake by adding more whole grains to their diets. Whole grains are rich in fiber, and they are an excellent source of vitamins and minerals. Try adding whole grains to your diet by swapping white bread for whole wheat bread, or brown rice for white rice.
4. Eat More Beans and Legumes
Beans and legumes are rich in fiber and protein, and they are low in fat. In fact, beans have less fat than most other protein-rich foods. Beans are also a good source of calcium and iron. These foods are also inexpensive, and, with the right pot set, they are easy to cook. To add more beans to your diet, try making chili, soups, or stews with beans. You can also add beans to salads and casseroles.
5. Try Incorporating Healthy Fats into Your Meals
Healthy fats, such as olive oil and avocados, are rich in vitamins and minerals. They are also a great way to add flavor to your cooking and are easy to prepare in a pot set. Unfortunately, many people consume too many unhealthy fats.
Trans fats, which are found in many processed foods, are particularly harmful. They have been linked to a number of health problems, including heart disease. To add healthy fats to your diet, avoid butter and use healthy oils, such as olive oil, coconut oil, and avocado oil. You can also add healthy fats to your meals by sprinkling them on salads and casseroles.
6. Bake, Broil, or Grill Your Food Instead of Frying It
Fried food is high in calories. One tablespoon of olive oil has about 119 calories. If you pan fry your food, you can reduce the calories by pouring out some of the oil after the food has finished cooking.
You can also use a healthier cooking oil, or try baking or grilling your food. Grilling has fewer calories than baking and frying, but it is not as healthy as baking. To reduce the calories in your baked goods, use less butter and reduce the amount of sugar you use.
To Your Health
Cooking at home is a great way to improve your health, but many people struggle to make healthier choices when they are cooking. To make your cooking healthier, you should start by swapping out unhealthy fats for healthy fats. You can also add more whole grains and beans to your diet, and try to bake, broil, or grill your food instead of frying it.
