| healthy cooking |
Simple ways to make meals healthier
Cooking foods at home is one of the simplest ways to gain greater control over personal health . Cooking at home is the easiest way to know precisely what you ’ re putting into your body each day . Cooking your own meals also enables you to customize recipes so they align with any dietary restrictions or personal preferences you may have .
According to a 2021 survey by the consumer market research firm Hunter , 71 percent of people in the United States plan to continue cooking more at home . Increased creativity and confidence in the kitchen , as well as the fact that cooking at home helps to save money and enables one to heat healthier , is driving the ongoing increase in dining in .
When cooking at home , cooks can consider various tips to make meals that much healthier .
• Increase fiber intake . Fiber improves bowel regularity and helps a person feel full between meals . High fiber foods also help stabilize blood sugar levels . Two servings of fibrous foods at each meal and an additional fiber-rich snack each day can ensure your body is getting the fiber it needs .
• Slow down eating . The pace at which a person eats a meal can affect his or her overall health . Healthline reports that fast eaters are more likely to eat more and have higher body mass indexes than slow eaters .
• Choose whole grains . Choosing whole grain breads or cereals over refined grains can make for a more nutritious diet . Whole grains are linked to a reduced risk for type 2 diabetes , heart disease and cancer .
• Swap Greek yogurt for other varieties . Greek yogurt contains up to twice as much protein as regular yogurt , providing roughly 10 grams per 3.5 ounces . Protein along with fiber helps a person feel fuller longer , which can manage appetite and reduce overeating . Greek yogurt also can replace mayonnaise or sour cream in certain recipes .
• Add a vegetable to every meal . Vegetables are loaded with essential vitamins and minerals . Plus , they tend to be high in antioxidants that strengthen the immune system . Increase vegetable intake by eating vegetables with every meal .
• Choose healthy fats . While a person should minimize the amount of oils and other fats used during the cooking process , when it ’ s necessary for a recipe , select the best fat possible . Olive oil is a monounsaturated fat that is packed with antioxidant polyphenols . It is considered a heart-healthy oil , and it may promote a healthy brain and memory function .
• Cut out sweetened beverages . Sodas and other sweetened drinks are leading sources of added sugar in diets . Opting for water or naturally sweetened fruit juices can improve overall health .
Small dietary changes can add up to big health benefits . n
58 February | March 2023 Thomasville Scene