You
can use healthier cooking methods and substitutions for unhealthy
ingredients when making your own meals. For example, when most
restaurants would use butter or oils with trans fats, you can cook at
home with nonfat cooking spray or healthy vegetable oils such as olive
oil. In addition, at home you can substitute unhealthy ingredients for
alternatives. For instance, the American Heart Association recommends
substituting one cup of fat-free milk with one tablespoon of vegetable
oil for one cup of whole milk.You can use healthier cooking methods and
substitutions for unhealthy ingredients when making your own meals. For
example, when most restaurants would use butter or oils with trans fats,
you can cook at home with nonfat cooking spray or healthy vegetable
oils such as olive oil. In addition, at home you can substitute
unhealthy ingredients for alternatives. For instance, the American Heart
Association recommends substituting one cup of fat-free milk with one
tablespoon of vegetable oil for one cup of whole milk.
How to cook healthy?
Steam, not boil, The
best way to cook is by steaming them partially and then tossing them
with spices or putting them in a curry. People who get kidney stones may
benefit from boiling vegetables that are high in oxalates, which is a
substance often found in these stones. Boiling can remove up to 87
percent of the oxalates in vegetables, while steaming only removes up to
53 percent of these anti-nutrients
Right oil, Make
sure not to overheat the oil as that will kill all the awesome
properties this cold-pressed oil possesses. One of the most important
thing to keep in mind is - that oil behaves differently when heated, it
changes texture, color, taste as well as it's nutritional properties.
When the oil reaches its smoking point, a lot of the nutrients are
destroyed and it can sometimes potentially form harmful compounds. Also,
different oils have varying amounts of fats - Polyunsaturated,
Monounsaturated and Saturated fats.
Protein,
You definitely need to add more protein, especially if you are aged 35
and above. One of the easiest ways to do this would be to toss in
sprouts wherever possible source "smartykitche.com""
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