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Five Steps to Healthy Cooking

Updated on August 29, 2014

Five Steps to Healthy Cooking

Healthy cooking is very important to the overall process of healthy meal planning. Healthy meal planning is the overall task of food preparation. We are going to look at the five easy steps to healthy cooking process. These are : education about healthy food and diet, buying a good and credible healthy cookbooks, buying natural foods to cook, preparing the food you cook and lastly, cooking the food.

Five Steps to Healthy Cooking --

1. Learn about calories and nutrientsThe first thing to know is the number and amount of calories of each food group. Try as much as possible to follow the recommended caloric intake for an adult and children of all ages. Plus learn about the three basic food groups and healthy dieting. Vegetables, fruits, dairy and other nutrients are essential to a healthy cooking and living.

2. You should invest on book, buy a good healthy cook book. There are lots of healthy cookbooks offered by refutable agencies and investing to buy a good cookbook menu is good. try also to visit the appropriate Internet health site like the American Cancer Society Cookbooks.

3. Buying natural foods to cook

  • In general when you buy and prepare the food to cook, keep in mind, low sugar, low sodium and low fat is best plus choose natural products.
  • Buy grades or lean - extra lean beef instead of prime beef as prime beef contains more fats. Loin and round pork are preferred other and avoid red buying red meat.
  • When you go to market choose all the natural foods, meaning avoid the processed and canned ones. In general buy foods specifically natural food products or those that comes from plants, like fruits vegetables and eggs, poultry, fish and meat products from the nearest farmers market or supermarket. Include fish always when you buy foods.

 

Food preparation for cooking

4. Preparing the food to cook

  1. Removed the skin of the poultry and avoid the legs because the fats are concentrated there.
  2. If you are going to put ingredients for the food you are going to cook, read the label thoroughly and be sure it has low sodium and additives on it.
  3. Avoid the egg yolk, always prefer the egg white as it is lesser in fat or no fat at all
  4. For cheese and dairy products always prefer the low fat milk and use low fat salad dressings
  5. Wash all the foods thoroughly specially meat to remove fats, when washing vegetables, don’t soak them in water as the nutrients will be washed away
  6. Cut the vegetables in smaller portions so that when you mixed it for example with meat products, it will absorb the other fats
  7. Avoid all canned foods when you can otherwise read the content always prefer low sodium, low sweetener specially artificial sweeteners and low fat in all products you buy including canned foods.
  8. Avoid instant noodles, those pack things sold by bulk at supermarkets as they are very salty and they have preservatives.

 

Healthy cooking

5. healthy cooking

  1. Prefer steaming of vegetables rather than boiling it so that the nutrients is still there in the veggies.
  2. When you fry, you should always have a dry “wok” invest in wok and put little oil only, canola, olive, sunflower ,vegetable oil should be preferred.
  3. Cheat on the recipe, like say it is said that the needed oil is two tables spoons, you can put half of that, if two eggs are needed put three white of eggs instead of the egg yolk
  4. Use vinegar, now I use this one, for fruits for seasoning, and also use of herbal like rosemary is good for seasoning, it is recommended to ground them in little pieces so that the flavor is good
  5. Prefer grill rather than fry, stir fry is always recommended for healthy heart .
  6. When baking, use wheat flour as it is lesser in sweets
  7. Use brown rice rather than the white rice
  8. When grilling meat products, boil it first so that the fats will be removed then throw the water and marinate the meat products. When marinating avoid additives and colored substances, use instead vinegar, garlic plus soy sauce -- the best. I use the Chinese soy sauce for marinating
  9. When baking, don’t let meat products or poultry products sit on it, it should be with a rack so that the fats will be removed.
  10. Use sour cream instead sour fat cream, low fat and low fat milk when you need it for food cooking
  11. Reduce eating hot dogs, salami and bacon as they are all processed foods which are very rich in fats
  12. You can eat fish at least three times every week and avoid frying it, sweet and sour fish is good, all you need is red tomatoes, little salt, garlic, broil first the fish and then cook it with medium cooking, put little salt on it.
  13. Avoid at all cost monosodium glutamate or artificial seasoning which are proven bad for the health as they are carcinogens.
  14. Dont burn the food you are grilling as it is carcinogen.

In general minimize sodium, fats and sweets in your diet and cook food with healthy cooking.

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    • LRobbins profile image

      LRobbins 7 years ago from Germany

      Great advice Maita, lots of great tips!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you LRobbins! Maita

    • breakfastpop profile image

      breakfastpop 7 years ago

      Terrific advice for leading a healthier and happier life. It's chock full of valuable information. Thanks.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you! breakfastpop, I appreciate your comment, Maita

    • a2z50 profile image

      a2z50 7 years ago

      Wow , do you ever sleep ? Very good informative Hub. It does make me hungry though . Ha.

      Thank you for doing the work on this one too.

      Ron

      As Always Also Rprcarz50 Keep up the good stuff

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey, I do sleep but I read a lot and when I sit down, I write the information non stop plus I have learned a lot from life, been cooking for as long as I can remember hehe, thank you Ron, Maita

    • Sandyspider profile image

      Sandy Mertens 7 years ago from Wisconsin, USA

      Thanks for the steps. That veggie photo looks inviting.

    • hubby7 profile image

      hubby7 7 years ago from Chicago

      Hi Prettydarkhorse. My goal is to write one hub a week even though I do come up short from time to time. Your goal appears to be to write a hub everyday! Ha. Ha. Just kidding. Anyway, again, you wrote a very informative hub chalk with a whole lot of interesting advice. I do eat pretty healthy most of the time. However, I am not a purist. I enjoy fried chicken--skin and all. And I do like chicken legs, not on women, mind you. I must admit that I did not know that the legs of the chicken housed a whole lot of fat. I also like hot dogs, but I eat them sparingly. Other than that, I tend to eat like you say I should eat--veggies, fruits, fish, and whole grain. As far as cooking is concerned, my motto is this: "My wife cooks. I microwave"! Perhaps you can write something about microwaving. Just a thought. Anyway, again, a GREAT hub!

    • Dolores Monet profile image

      Dolores Monet 7 years ago from East Coast, United States

      Great advise, Maita, a well organized, informative hub. Imagine how much better we'd all feel if we ate like that all the time. Now I feel so bad about that pound of bacon sitting in the fridge!

    • dohn121 profile image

      dohn121 7 years ago from Hudson Valley, New York

      "Reduce eating hot dogs, salami and bacon as they are all processed foods..."

      Ahhh!!! I love all of those things! I also like ramens as well (especially the Thai or Vietnamese kind) as they are quick fixes. When I was a starving college student, I used to cut up a hot dog and throw them to make up for the meat I was missing! LOL, how bad is that?!

      I must admit that all of the advice that you gave here is great advice and anyone can benefit from such, whether they are vegans, vegetarians, or carnivores, haha. Eating well does take discipline and requires that you "stick to the game plan."

      Wonderful hub chocked-full of advice, Maita. Thank you.

      Dohn

    • Amber Allen profile image

      Amber Allen 7 years ago

      Hi Maita

      Another great hub with so many really useful tips. Cutting down on meat lean or otherwise and replacing it with vegetables instead is also a good idea - it is healthier and saves money.

      Amber:)

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      Thank you for a great hub and very useful, helpful tips. You are great.

    • Truth From Truth profile image

      Truth From Truth 7 years ago from Michigan

      Great healthy diet tips, I like brown rice usually anyway. And though olive oil is more expensive it is much healthier. Also I think steamed veggies taste better than boiled. Thanks Maita.

    • anglnwu profile image

      anglnwu 7 years ago

      Wow, so many helpful tips from an experienced cook--very nicely done and LOL on cheating on the recipe. I do that all the time, especially when it comes to sugar. Thanks, Maita.

    • hubby7 profile image

      hubby7 7 years ago from Chicago

      I want to personally thank dohn121 for spelling the word "chock" correctly. I misspelled it as "chalk" in my reply. Oops! One last point: I, too, love ramen noodles. I used to mix veggies and sardines together with hot sauce in it. As I always say in my hubs on eating right: "Make eating right the rule, and eating poorly the exception"! Again, great hub, Prettydarkhorse!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Sandy, thank you, you like that one, Ill cook for ya, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey hubby, thank you for your nice and wonderful comment, I have still sardines there hehe and yes I eat that combination of noodles and sardines as well, cheating me. I remove some of the ingredients inside the pack in noodles so that it will not become too salty, hmmm, I am hungry now.

      About microwaving, ti si cancerous, but WTH, when I am hungry I just reheat my food there, but I seldom buy processed foods and yes hotdogs, everybody love it hehe,

      hubby, am thankful for your visiting my hub and yes you can learn to cook and help your wife too, Salamat, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Dolores, it is ok to cheat once in awhile, I love bacon too but then I put it in water first to sit and then I fry it with wok hehe, not pan, Thank you mam, Maita

    • Mr Nice profile image

      Mr Nice 7 years ago from North America

      Hi pretty,

      You sound like a good cook. Thanks for sharing the Healthy Cooking. Good night.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey Dohn, I laughed at your nice comments, you mad eme smile and thank you, who doesnt want hotdog hehe, BTW, because you are lone and college student at that time, you tend to rush isnt it, pork and meat products taste good but maybe they can discover to remove all the fats from it then it is still tasty, how is that? HMMM< sometimes I also pamper myself with foods, any foods lucky me, I never get sick still, I lvoe the food there in my first image, hehe. I love Vietnamese pho beef as well, tasty yum yum yum, Thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you Mr nice, you are so nice, NIGHT, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you angel, I will visit your hubs my dear, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey T, thank you very much and yes you're all right in what you said, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you so much Amber, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi hello, thank you, Maita

    • profile image

      "Quill" 7 years ago

      Thanks Maita...as always we are all heading over for dinner...you forgot to mention the time...Hugs

      Blessings

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Quill, I am glad to see you here, thank you, the time is 9 pm sharp, Cheers and toast plus blessings, Maita

    • BkCreative profile image

      BkCreative 7 years ago from Brooklyn, New York City

      Hello Maita! I love that great photo up top of the cast iron wok. A really great investment in healthy cooking and eating. Stir frying is so quick and easy and retains so may enzymes.

      Great list. Thanks for all your healthy hubs!

    • habee profile image

      Holle Abee 7 years ago from Georgia

      Great tips! I'm working on this!

    • Cheeky Girl profile image

      Cassandra Mantis 7 years ago from UK and Nerujenia

      Hy Maita! Some great advice here for any budding cook! Well written! Cheers!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi habee, thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Cheeky am glad you're back, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi BK, yes that wok and the food is inviting hehe, thank you, Maita

    • carolina muscle profile image

      carolina muscle 7 years ago from Charlotte, North Carolina

      I know it's bad for me, but I love scorching food on the grill. Especially steak. Oh man.

      Nice hub, Maita!

    • rizwan_isria profile image

      rizwan_isria 7 years ago from India

      Great you know much about the cooking.

    • Pamela99 profile image

      Pamela Oglesby 7 years ago from United States

      Miata, This hub is packed with great tips on healthy cooking and very well written. That vegetable stir fry picture looks great. Stir fries are one of my favorite meals. Good hub!

    • De Greek profile image

      De Greek 7 years ago from UK

      As someone jsut learning to cook, I found this fascinating. Many thanks...:-)

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi De Greek, thanks, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Pam, thank you dear and have a good day, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi rizwan,thanks, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hey Cris, bad hehe, but it is good right, taste good, it is ok once in awhile, thanks, Maita

    • Dave Mathews profile image

      Dave Mathews 7 years ago from NORTH YORK,ONTARIO,CANADA

      Great Hub Ate' Maita, but I love my food choices that people feel are unhealthy too much. There is nothing tastes better than a juicy, grilled (rare), T-Bone Steak, that's been marinated in Olive oil and garlic, served with a pan of sauted mushroons in butter and red wine, and a nice big baked potato, or a sweet potato, with sour cream and chives, and some hot garlic bread. Now that's good eating!

      Brother Dave.

    • Cari Jean profile image

      Cari Jean 7 years ago from Bismarck, ND

      This hub really does make we want to start cooking healthier - but it seems like so much work! I know though in the end it would all be worth it.

    • TINA V profile image

      TINA V 7 years ago

      I always wanted to visit your profile page everytime I had the chance to open my hubpages account. You always do your research well. This is another great article about healthy cooking. I enjoy reading your hubs. Have a great week!

    • Money Glitch profile image

      Money Glitch 7 years ago from Texas

      Great info Maita! A healthy diet is the best way to go it makes you feel better almost instantly within the first week or so. And within a month most will start to lose weight. Thanks for sharing! Have a great weekend:)

    • adrienne2 profile image

      Adrienne F Manson 7 years ago from Atlanta

      Nice job! Excellent tips here in your hub, I enjoyed reading it very much. I tell you there are some awesome writers here on hubpages.

    • Katrina Ariel profile image

      Katrina Ariel 7 years ago from The Highlands of British Columbia, Canada

      Maita,

      These are some great tips. In my opinion it's more important to concentrate on nutrients than calories, and the best way to do that (again, in my experience) is to base your diet off fruits and veggies. Sprouts are great ways to add nutrient rich proteins as well.

      Another great hub!

    • hypnodude profile image

      Andrea 7 years ago from Italy

      A lot of good information as usual Maita, it seems that you've studied the subject pretty well. Rated up and stumbled. Have a great weekend! :)

    • shazwellyn profile image

      shazwellyn 7 years ago from Great Britain

      Wow... I didnt know where the list of comments ended - I just kept scrolling and scrolling! lol. Anyway, another good quality hub, rich with content. Thanks for the tips! I always tend to cut off any fat where I can. I have found that increasingly, there is more fat of chicken than ever before - just look under the skin! Of course, this is always 'hidden' until you remove it.

      Great hub pretty, as always! :)

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Shaz, thank you dear and it is always nice to see your smile, and about fats yes it is so good tasting fats but it is bad bad bad, sometimes you cancheat though! Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi hypno, thnaks again for your nice and positive actions! I appreciate it, morning, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Katrina again, nutrients is very important, got ya there and thank you dear, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi adrienne, nice to see you again here! and thank you, you made me smile, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi TinaV, thank you and for your comments, I am inspired now, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Money, my friend, thank you! Maita

    • charanjeet kaur profile image

      charanjeet kaur 7 years ago from Delhi

      Maita, wow I just got drawn to the first bright picture so full of good color. Wholesome food and nutrients dont taste good but it is all about choosing a lifestyle. With the variations you have suggested you can uplift a dish, eat healthy and look fit.Thanks for sharing. rated it up.

    • Sage Williams profile image

      Sage Williams 7 years ago

      Maita, Great job on this hub. Very well written and full of great advice and tips. Loved the video as well.

      Sage

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Sage, thank you and happy weekend, best and take care, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi charanjeet, thank you so much and you have a good day! Maita

    • profile image

      mtsi1098 7 years ago

      great hub Maita - I do not each much meat but I love to grill bison, chicken, turkey and fish...thanks

    • febriedethan profile image

      febriedethan 7 years ago from Indonesia

      Great tips and advices Maita, thank you for sharing it!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi febrie, thank you! Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      hi mtsi, treating yourself from time to time is also good, I love fish, thank you! Maita

    • Micky Dee profile image

      Micky Dee 7 years ago

      You do it all so well!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thanks Micky! Maita

    • Om Paramapoonya profile image

      Om Paramapoonya 7 years ago

      Great advice! I like to buy my fruits from a farmers market. They're not just fresher but also tastes a little better than fruits from a supermarket(or maybe it's just my imagination lol).

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      it is right Om, they taste good and yummier as well! thank you!

    • Seen On TV profile image

      Seen On TV 7 years ago

      Love the hub but don't like realizing that being healthy takes some effort. Buying good food and taking the time to prepare it has been my downfall as a busy person. I have way too many processed foods in my diet.

    • Beth100 profile image

      Beth100 7 years ago from Canada

      Hey Chica! Excellent information (as usual -- you never disappoint!)!! May I add that healthy food should ALWAYS be shared with great friends?! That said, come on over and we'll celebrate Canada Day and Independence Day with a huge banquet!!! Happy 4th of July Pretty Lady!! xoxo

    • D.Virtual.Doctor profile image

      Funom Theophilus Makama 6 years ago from Europe

      This is yummy, yummy!

      Really a great hub..

    • RedElf profile image

      RedElf 6 years ago from Canada

      Thanks for another fact-filled hub, Maita! ...and chock full of solid tips on how to change to a good healthful diet. Rated up and shared!

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      always read the food nutrition labels and use the right cooking method

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