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Some even provide practical advice on such things as selecting healthy foods, planning menus, shopping and reading food labels. Don't be afraid to mix things up and try a nutritious snack instead of a traditional meal when you're short on time or energy. For example, make a smoothie by blending fresh, frozen or canned fruit with low-fat yogurt or milk with ice. It's a great way to use up overripe fruit. Other snack-turned-meal ideas are corn muffins served with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
Recipes and tips for healthy cooking. ZZ healthy diet is also low in saturated fat , trans fat, cholesterol, salt and the flavors of healthy down home cooking. Down Home Healthy Cooking: Recipes and Tips for Healthy Cooking Provides recipes that are low-fat, high-fiber versions of traditional African American.
Finally, why not treat yourself to company from time to time? Invite friends or relatives over to sample some of your home cooking. Or start a cooking club — it's a great opportunity to try new recipes and have fun in the kitchen.
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Try again later. When you shop through retailer links on our site, we may earn affiliate commissions. Learn more. Treat Your Vegetables Right Boiling and overcooking certain vegetables robs them of vitamins, minerals, and antioxidants. Taste Before You Salt Just one teaspoon of table salt has about 2, milligrams of sodium, the maximum amount you should have in a day. More Cooking Tips. How to Make the Best Healthy Breakfast. More From Consumer Reports.
Rinse Your Vegetables You can cut down on sodium in canned vegetables and legumes such as black beans and chickpeas by rinsing them in water. Lose the Fat From Ground Beef If you pan-fry burgers instead of broiling or grilling them, be sure to pour off the fat.
Fry in the Oven, Not the Pan Food soaks up oil as it fries. Put Some Good Fat in Your Salad Using fat-free dressing or a just a squeeze of lemon on a salad saves some calories but also may prevent your body from absorbing all of the nutrients in the vegetables.
Don't Overcook Fresh Garlic Garlic has been linked to a reduced risk of certain cancers and heart disease. Treat Your Olive Oil Right Of all the types of olive oil, extra-virgin should contain the most phenols, that is, natural health-promoting plant chemicals with antioxidant, anti-inflammatory , and anti-clotting properties. Mix Up the Menu "Preparing the same type of meal over and over, or otherwise limiting the food you eat, restricts your nutrient intake," Klosz says.
Product Picks Consider these recommended models from Consumer Reports' tests to help prepare your next healthy meal. Quick Take. Vitamix Become a Member or Sign in. Zwilling J. Henckels Energy Nonstick. Furthermore, deep-fried french fries generally contain harmful compounds, such as aldehydes and trans fats 59 , Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these harmful compounds. By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal.
Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes 61 , Fruits are very healthy. They are loaded with water, fiber, vitamins and antioxidants. Studies have repeatedly linked eating fruit to a reduced risk of several diseases, such as heart disease, diabetes and cancer 63 , Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels.
However, the same does not apply for fruit juices. They may even contain as much sugar as a sugary soft drink 65 , Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels. It also makes it way too easy to consume too much in one sitting Also, by cooking large servings, you will also have leftovers for the next day, ensuring a healthy meal then, too. Finally, cooking at home has been shown to reduce the risk of excessive weight gain, especially among children 68 , Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety and stress 70 , 71 , These are the exact feelings that are most likely to contribute to emotional and binge eating 73 , 74 , Aside from strengthening your muscles and bones, exercise may help you lose weight , increase your energy levels, reduce your risk of chronic diseases and improve your sleep 76 , 77 , Aim to do about 30 minutes of moderate to high-intensity exercise each day, or simply take the stairs and go on short walks whenever possible.
They are loaded with liquid sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes 79 , One ounce ml sugary soda may contain about calories. Try replacing your sugary beverage with either a sugar-free alternative or simply choose still or sparkling water. However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added.
Therefore, many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts Instead, opt for whole foods like fruits and vegetables. The importance of good sleep cannot be overstated. Sleep deprivation disrupts appetite regulation, often leading to increased appetite, which results in increased calorie intake and weight gain 84 , 85 , In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep 87 , Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism and immune function 89 , 90 , 91 , Therefore, it is important to try to get adequate amounts of good-quality sleep, preferably in one bout.
Berries are very healthy and packed with nutrients, fiber and antioxidants. Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.
Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease 97 , For healthy popcorn, try making your own popcorn at home not microwave popcorn varieties or purchase air-popped popcorn. Many commercial varieties prepare their popcorn with fat, sugar and salt, making it no healthier than potato chips.
Unfortunately, highly processed seed and vegetable oils have become a household staple over the past few decades.
A high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic diseases, such as heart disease, cancer, osteoporosis and autoimmune diseases 99 , Swap these unhealthy oils for healthier alternatives, such as extra virgin olive oil , avocado oil or coconut oil. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger Simply getting to the point of being able to order a salad at a restaurant is a great achievement for some people.
However, your efforts should not end there. Some salads are smothered in high-calorie dressings, which may make the salads even higher in calories than other items on the menu Asking for the dressing on the side makes it a lot easier to control the portion size and therefore the calories that you consume. In fact, it is a major source of antioxidants and has been linked to many health benefits , such as a lower risk of diabetes, mental decline and liver disease , , However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, sweeteners and milk.
Many of these drinks are practically desserts in a cup. Instead, try drinking your coffee black or just adding a small amount of milk or cream and avoid sweetening it.