Healthy Home Cooking Made Easy
Restaurant and precooked foods are often loaded with fat, sugar, and salt. Homemade meals, on the other hand, give you more control over what you eat.
You can save money by cooking at home, too. And you don’t have to be an expert in the kitchen. Here are some tips for cooking up better health.
Try salt-free seasonings. Eating too much salt can raise your blood pressure. It also increases your risk for heart disease and stroke. To rev up the flavor of the dishes you cook, use herbs, spices, onion, garlic, or lemon juice instead.
Make smart substitutions. You can often make a favorite recipe better for you just by changing an ingredient or two. Try making these swaps:
- Replace regular ground beef with lean ground turkey. Your burger or meatloaf will have less calories and unhealthy fat. Your favorite herbs or unsalted spices will help the meat have lots of flavor without the extra calories, fat, or salt.
- Replace butter, margarine, lard, and shortening with heart-healthy plant oils. Good choices include canola, olive, corn, soybean, and sunflower oil. Or you can buy a blend of these oils, often labeled “vegetable oil.”
- Replace regular sour cream with plain nonfat yogurt. Either regular or Greek yogurt will do. It’s a good substitute for mayonnaise in sauces, too.
- Replace regular pasta and white rice with whole wheat pasta and brown or wild rice. The latter are whole grains, so they’re rich in fiber.
Learn new cooking methods. Avoid frying. It only adds unwanted calories and unhealthy fats to your food. Try baking, broiling, roasting, steaming, or grilling instead. If you’re not sure how to do that, check a cookbook or cooking video.
Healthy Eating Starts with Healthy Food
For more nutrition tips, visit our “Eating Well” page. Bonus: We feature lots of quick, easy, tasty recipes for you to try at home!