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What are healthy ways to cook?

Sarah Krieger
Nutrition & Dietetics Specialist

Really, the methods of cooking that require the least amount of added fats—especially saturated fats—is the best. So deep-frying in oil, shortening or lard contains the most fats, while steaming is one of the best since water is main source of heat. Another method of cooking using moisture without adding fat is poaching. This is a great way to keep lean protein foods, such as chicken breast, fish and eggs tasty and moist. Instead of the usual water, try any broth or stock or vegetable water (leftover water from cooking vegetables) with added herbs, salt/pepper and spices.

Dry heat methods of cooking are risky for lean meats since they usually dry out. So the trick here is to cook at high temps: 375 to 425 degrees in the oven to reduce the cooking time and to seal in the juices. This works best with small cuts of meat to ensure the inside of the meat is cooked thoroughly. Roasting is also a great high-flavor way to cook meats and vegetables: just be sure not to overly oil the food. Broiling is another dry-heat way to cook and is great for fish, tofu and meat.

Doreen Rodo
Nutrition & Dietetics Specialist

Ways to cook healthy are steaming, broiling, grilling, roasting, baking and microwaving. Also, using your crock pot can provide healthy meals. Avoid fried foods, foods with heavy cream sauces and heavily sauteed items. Choose healthy oils such as canola, peanut or olive oil. Also try to add as many fruits, vegetables, beans and lentils to your dishes as possible.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.