Nutrition: Healthier Cooking Methods Download English PDF, 1.39MB, PDF Download Tamil PDF, 1.51MB, PDF Download Bengali PDF, 1.51MB, PDF Why Cook?To create healthier dishesAllows you to choose healthier ingredients (e.g lean meat/chicken or more vegetables)Allows you to control the amount of oil/fat and condiments added to foods (e.g sugar, salt, sauces)More affordable to buy groceries in bulk and share cooked meals with family/friends instead of eating outHow Can You Make Cooking Healthier?Use healthier cooking methods:1. GrillPlace food on a grill pan or grate to cook food over heat (e.g stove, charcoal fire)Minimal to no oil neededUse for cooking meat, chicken, fish and vegetables2. SteamHelps to preserve nutrients so that food stays nutritious Place food in a colander or pan over boiling water and coverNo oil required Use for cooking meat/chicken, fish, eggs, vegetables, rice, idli3. MicrowaveUses radiation to create heat to cook food Use microwave-safe bowls or plates and follow microwave instructions for heat settings and cooking timeMinimal or no oil neededUse for cooking seasoned chicken/meat, vegetables, eggs or rice4. BoilPlace food in a pot and cook in boiling water over heatNo oil requiredUse for making soups/curry with meat/chicken, seafood, fish, vegetables5. Stir-FryFood is cooked in a frying pan directly over heatQuick way of cooking a variety of vegetables and meat or both at the same time Use little oil Use for cooking, meat/chicken, seafood, fish, vegetables, rice, noodlesTips to Prepare Healthier MealsChoose unsaturated oils (e.g canola oil, sunflower oil) for cookingRemove skin/fats from meat and poultryUse less oil for stir-fryingAvoid using butter or ghee in cookingReplace full fat dairy with low fat or skim alternativesSkim off layer or oil or solidified fat on curries/gravies before serving Substitute red meat with fish, eggs, lentils, beans, peas on some days of the week
