Food processing and nutrition
You can use basic cooking techniques to prepare food in healthy ways. By using healthy-cooking techniques, you can cut saturated fats. Consider, for instance, that many of the fats used for frying — such as butter and lard — are high in saturated fats. Adults should limit calories from saturated fat to no more than 10 percent of total daily calories.
For a 2,calorie diet, that means no more than calories from saturated fat — about 22 grams of saturated fat — a day. By switching to roasting, you not only eliminate added fat but also allow any fat in the food to drip away. The healthy-cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt.
Use them often to prepare your favorite dishes. Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. For baking, place food in a pan or dish, covered or uncovered. Baking generally doesn't require that you add fat to the food. Braising involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it partially covered with a small quantity of liquid, such as water or broth.
In some recipes, the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce. Broiling and grilling expose food to direct heat. Both methods allow fat to drip away from the food. To grill outdoors, place the food on a grill rack above a bed of charcoal embers or gas-heated rocks.
If you have an indoor grill, follow the manufacturer's directions. For smaller items, such as chopped vegetables, use foil or a long-handled grill basket to prevent pieces from slipping through the rack. To poach foods, gently simmer ingredients in water or a flavorful liquid, such as broth or wine, until they're cooked through and tender. The food retains its shape during cooking. For stove-top poaching, choose a covered pan that best fits the size and shape of the food so that you can use a minimal amount of liquid.
Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. You can roast foods on a baking sheet or in a roasting pan. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking.
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To maintain moisture, cook foods until they reach a safe internal temperature but don't overcook them. Sauteing quickly cooks relatively small or thin pieces of food. If you choose a good-quality nonstick pan, you can cook food without using fat. Depending on the recipe, use low-sodium broth, cooking spray or water in place of oil. Searing quickly browns the surface of food at a high temperature, locking in flavor and adding a crusty texture to meats and other proteins. Heat a pan on high heat and use a small amount of oil for a golden crust.
Is Raw Food Healthier Than Cooked Food?
Finish cooking with another cooking method such as braising or roasting. One of the simplest cooking techniques is steaming food in a perforated basket suspended above simmering liquid. If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks.
A traditional Asian method, stir-frying quickly cooks small, uniform-sized pieces of food while they're rapidly stirred in a wok or large nonstick frying pan.
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You need only a small amount of oil or cooking spray for this cooking method. Creating meals with herbs, spices and other natural flavorings is one of the best ways to add color, taste and aroma to foods without adding salt or fat.
Healthy flavor boosts include:. Mayo Clinic does not endorse companies or products.
The top 15 healthful foods uncovered
This content does not have an English version. Given that the organs are usually the most nutritious parts of an animal, it is not surprising that whole sardines are very nourishing. They contain a little bit of almost every nutrient that your body needs and are nearly nutritionally perfect Like other fatty fish, they're also very high in heart-healthy omega-3 fatty acids. They are loaded with powerful antioxidant substances, including anthocyanins and various other plant compounds, some of which can cross the blood-brain barrier and exert protective effects on your brain Several studies have examined the health effects of blueberries in humans.
One study found that blueberries improved memory in older adults Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol when they added blueberries to their diet This finding is in line with studies showing that blueberries increase the antioxidant value of your blood Multiple test-tube and animal studies also suggest that blueberries can help fight cancer 36 , 37 , Egg yolks have been unfairly demonized because of their cholesterol content.
However, studies show that dietary cholesterol isn't something you generally need to worry about. Eating moderate amounts of cholesterol doesn't raise the "bad" LDL cholesterol in your blood Egg yolks are therefore one of the most nutritious foods on the planet. Whole eggs are so nutritious that they're sometimes referred to as "nature's multivitamin. Egg yolks are loaded with vitamins, minerals and various powerful nutrients, including choline They're high in lutein and zeaxanthin, antioxidants that can protect your eyes and reduce your risk of eye diseases like cataracts and macular degeneration Eggs also contain high-quality protein and healthy fats.
Several studies suggest that they can help you lose weight 42 , They're healthier and more nutritious than most conventional supermarket eggs 44 , Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. It is loaded with fiber, iron, magnesium, copper and manganese In fact, a study showed that cocoa and dark chocolate scored higher in antioxidants than any other food tested, which included blueberries and acai berries Multiple studies in humans show that dark chocolate has powerful health benefits, including improved blood flow, lower blood pressure, reduced oxidized LDL and improved brain function 48 , 49 , Given that heart disease is the most common cause of death worldwide, this finding could have implications for millions of people.
Eating a small square of quality dark chocolate every day may be one of the best ways to supplement your diet with additional antioxidants. You can find high-cocoa dark chocolate online. If you want lots of nutrients without many calories, the most obvious strategy is to take dietary supplements. However, supplements can hardly replace a healthy diet.
A better way to get all the nutrients you need is to fill your meals with nutrient-dense foods.
Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs and liver. Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. This article reviews the research behind nutrient…. This article reviews how the different cooking methods affect the nutrient content of foods. Some nutrients may decrease, others may increase. This is a list of 7 nutrients that you can not get from commonly consumed plant foods. Vegetarians and vegans may be deficient in some of them.
Salmon is incredibly nutritious. This fatty fish is also tasty, versatile and widely available. Here are 11 nutrition facts and health benefits of…. Cravings are often viewed as the body's way to correct nutrient deficiencies. Is this actually true? Find out what causes cravings and how to reduce…. Eggs are among the healthiest and most nutritious foods on the planet. Here are the top 10 health benefits of eating eggs, supported by science. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others.
Here are 7 incredibly common nutrient deficiencies. This is a detailed article about kale and its health benefits. Kale is actually one of the healthiest and most nutritious foods on the planet. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants.
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Here are 10 evidence-based health benefits of…. Healthline and our partners may receive a portion of revenues if you make a purchase using a link on this page. Dark Chocolate Cocoa. The Bottom Line. Does Nutrient Timing Matter?