Most often, when someone decides to make shift to healthy eating, it considers that all you have to do is quit eating outside.
But this is not enough! Healthy eating starts at home … or even earlier: the choices you make at the supermarket!
As experts note, depending on the method and ingredients used in cooking, homemade food can be just as or even more unhealthy or fattening with prepared food, which is not by definition a lower quality.
Many housewives, for example, consider healthier frying, provided that they use exclusively olive oil. But things are not so simple. Olive oil is true that the healthier option compared to other oils (eg vegetable oil), but it is still oil! Thus, the fried foodstuff still has multiples calories, compared to the corresponding roast.
With a little more attention to shopping in supermarkets and food that end up in the kitchen and in your refrigerator, but also with a series of small changes in the way of cooking, you can improve
• If however fry, prefer to do it with olive oil. The high content of monounsaturated acids and Vitamin E, make particularly resistant to high temperatures. Sure but the cooking time should not exceed 15 minutes and the temperature is mild. A good solution is non-stick pans or wok type pans, in which you need to add little or no oil.
Try the stir fry technique that consists of quick frying over medium heat with continuous stirring. The dishes are prepared with this technique, although containing little oil, having the same taste as that would otherwise normally fried. For this and are a good solution for dieters and tired to eat anything grilled, boiled or steamed.
• Choose lean meats such as chicken and turkey, in which you remove the skin and visible fat. Choose less fatty pieces (shoulder, loin and neck in the calf and thigh neframia pork, chicken breast). But beware! The lean meat can more easily dry out during cooking, so it is important that you marinate before cooking, eg wine, balsamic vinegar, yogurt, citrus juice with salt, spices and herbs.
• Do not buy ready-cut meat. Pick you place the meat you want and ask to be minced before you. • Prefer tomato sauces instead of cream. • Prefer milk light (cheese, milk, yoghurt, cream), all formulations containing them. • Do not use a lot of mayonnaise for dressing on your salad. Replace 2/3 of mayonnaise with yoghurt and add the appropriate spices and spices to give flavor (eg garlic powder, paprika, lemon, dill, etc.).
The thermal processing of food by cooking, leading to loss of some nutrients, such as vitamins. To retain maximum nutritional value of your food, until they end up on your plate:
• Do not cook at high temperatures. The more quickly and at low temperature cooking, the less the loss of vitamins and minerals. • When boiling vegetables, must boil over as less water, with the pot covered. • It is advisable to add the olive oil at the end of cooking to preserve all the antioxidant characteristics, without lowering its nutritional value. • Calculate 1 tablespoon olive oil per serving cooking. Will enrich your food with vitamins and antioxidants.
• The cooking in the oven is very healthy if you do not use shortening. Add, however, some water. In the oven you can cook meat, poultry, fish and dishes cooked in a pan, such as burgers, chicken, baked omelet, cannelloni, briam, aubergines, stuffed. Since the furnace temperature is lower than that having e.g. charcoal, more reserved nutrients.
• Cooking on the grill. We often hear that the barbeque is healthier. This recommendation is based on the fact that cooking on the grill, no extra fat added to food and therefore no charge with a lot of fat. But what many do not know is that when foods high in protein (such as meat and fish) cooked on the grill, two kinds of substances produced, heterocyclic amines and polycyclic aromatic hydrocarbons *, considered harmful to the body.
But there are ways you can ensure us really healthy grilled:
– Clean the grill before cooking. Thereby removing any burnt residues may stick to food that you cook. – Choose lean cuts and cut off any visible fat from meat before grilling. – Turn the meat regularly. If a piece of meat burned, remove it before eating. – Cut the meat into small pieces to cook more quickly. – Marinate meat in lemon or vinegar for at least 30 minutes. They contain antioxidants that act as a counterweight to harmful cooking substances. – Add natural spices to your food, such as cinnamon and rosemary. Studies have shown that significantly reduce the formation of harmful substances in cooked meat.
Try to cut back on salt. Excessive salt consumption is associated with the occurrence of various diseases, such as hypertension and cardiovascular disease. To not deprived taste, nostimiste your food, using healthier options such as vinegar, lemon, garlic, spices and herbs! For example, in meat reduce salt adding smoked paprika, not salted fish, but give flavor with tarragon and chili powder. On your salads instead of salt add plenty of balsamic vinegar, mixed with a spoonful of mustard, one tablespoon olive oil and a teaspoon of honey!
For healthier sweets • Make your sweet healthier, reducing the quantity of sugar indicated in cooking and pastry recipes in 1/4 or 1/3 without been noticeable difference in texture and flavor. • For more protein and less dietary cholesterol, use fewer yolks and whites in most omelette and your desserts.
Get organized To be able to cook healthy every day, A and Z are to get the materials. So be sure to get organized and keep the refrigerator and your freezer properly organized and equipped.
• Keep the refrigerator: low fat mayonnaise, mustard, eggs, light cheeses, fresh fruits and vegetables, chicken or turkey fillets divided into portions (so you can cook as much as you need) and low-fat margarine.
• Keep the freezer: Fillets of fish (which can very fast to cook, boiling them or roasting them on the grill), chicken breast, fresh frozen vegetables (eg onions, peppers of all colors, corn, peas), celery, leek and fresh herbs such as parsley and dill. Frozen vegetables retain the flavor and aroma unchanged for a long time and their nutrients.
• Make sure you have in your cupboards: Flour, sugar, herbs and spices, olive oil, balsamic vinegar, salt, some canned foods (eg beans, tomatoes, olives, mushrooms) [Caution! Always check the amount of salt in cans – must be less than 0.5 grams of sodium per 100 grams of food]. Moreover, wholemeal pasta, basmati rice, beans and other legumes.