11 Healthy Cooking Tips For Your Family

How to cook properly so that your family always get nutritious meals? In you wish your family to be healthy, you need to pay special attention to the quality and quantity of food you put on the table. Please refer to the following 11 Healthy Cooking Tips for your Family.

11 Healthy Cooking Tips For Your Family

1. Use a teaspoon to measure the amount of cooking oil

Never put cooking oil directly in the pan when you are cooking but use a teaspoon to pour in the correct quantity that the recipe requires. It is necessary to pay attention to balance the use of cooking oil in a reasonable sense.

In principle, the amount of oil used in fried dishes is only 1/2 teaspoon for each person. This is a way to help you limit to the lowest amount of cooking oil to use and control the total amount of cooking oil consumed in the family.

2. Increase the amount of fiber

Increase the amount of fiber for dishes by using raw rice, whole bran or choosing raw, fiber-rich foods instead of those that have been refined. Fiber from raw foods is not only beneficial for the digestive system, but also brings a lot of other health benefits.

3. Regularly change salads

Mixed vegetables are rated as one of the healthy dishes and bring many important nutrients to the body. However, without changing the salad styles regularly, this dish will not be able to bring a good appetite to your family members. Therefore, it is necessary to try to use various recipes to make your salad more attractive.

You can choose different vegetables everyday, use whole colourful fruits to dice, slice or mash and mix with a variety of sauces such as yogurt, lemon or olive oil to create a strange feeling.

4. Use white meat or lean meat

It is recommended to choose white meat, avoid using red meat when cooking meat dishes. Chicken is always better than beef and lamb. Lean meat can be stocked in the freezer for use when necessary.

When cooking meat, you should remove the skin on the outside. If cold preserved, all saturated fats (fats that are not beneficial to the body) will rise to the surface of the meat and solid up. Therefore, during the preliminary processing of meat, you should filter out this part of bad fat.

5. Choose healthy cooking methods

Grilling blisters, roasting whole, oven-baking or sautéing are all considered healthy cooking methods because they require a fairly small amount of cooking oil. These heart-friendly cooking methods are much better than fried dishes that use too much oil and grease.

6. Be wise in choosing a menu

Make sure that you have chosen a full and diverse variety of foods to prepare delicious meals, full of nutrients, to meet the daily needs of family members.

Choose vegetables, tubers, fruits with bright colors such as red, yellow, green and orange because they are rich in antioxidants. This will protect your family from common health troubles such as inflammatory diseases, stress etc..

7. Do not ignore milk and yogurt

Using milk and yogurt for sauces served with greens or meat sauces is a way to increase the protein content of your family meals. Yogurt has little fat and few sugars, calcium and phosphorus, B vitamins, and also a small amount of some liposolubles such as vitamin A and D. On top of all this, it’s a low-calorie food. Eating a natural yogurt has a caloric content very similar to a banana or two/three biscuits or a stick and a half of bread and seeds.

8. Use a variety of spices

Spices can provide protection for the body against various diseases, even life-threatening diseases.Spices provide a lot of micronutrients and minerals.They also help the dish taste better. It is able to reduce damage to the body’s cells and fight inflammation thanks to a healthy chemical called phytochemicals contained in it. In addition, the spices also have antibacterial and disinfection properties, helping to ensure the safe hygiene of the dish.

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9. Be careful with diabetes

If the family has a history of diabetes or a family member is suffering from the disease, you should pay attention to those recipes that include cinnamon, oatmeal, spinach or broccoli because these are foods that can help control blood glucose levels very well. It is also recommended to avoid using white rice and use brown rice as a substitute for white rice has a high sugar content. .

10. Use Garlic in your recipes

It provides tremendous benefits to control blood pressure. In research studies, garlic was shown to help lower blood pressure. The content in it is thought to make blood vessels dilate and relax more. As a result, the blood flow becomes smoother and the pressure inside the blood vessels decreases. Some studies show that garlic can strengthen the body’s immunity, reduce cholesterol, suppress the growth of cancer cells, to prevent heart disease and obesity.

11. Use cooking utensils with a flat bottom and non-stick

Saucepans, pans with flat bottoms will be more useful than those with concave bottoms because they help you use less cooking oil during cooking. Similarly, thanks to the anti-stick function, the amount of cooking oil to use when cooking will be minimal.

Apart from following a healthy diet it is also important, to perform some kind of sport or exercise and drink plenty of water. On the other hand, eat slowly so that our digestive system can perform digestion properly and you feel better once food is absorbed. Finally, it is recommended to eat wholemeal products instead of processed foods since they are more natural and less harmful to our body.

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