Healthy Eating Section > Healthy Cooking Methods

Healthy Cooking Methods


 

It will make it easier for you to plan what to serve and cook it in a healthy manner. You will enjoy being creative and your family will love you for caring.

  • Cook with as little fats and oil as possible. Use vegetable oil or margarine instead of animal fats.

     

  • Avoid deep frying. Steam, bake, boil and grill instead of frying. Try oil free methods eg using a non-stick pan or microwave oven.

     

  • Stewing, boiling or pressure cooking are great for cooking tough meats, poultry, pulses or nuts.

     

  • Chill soups and stews first so that the fat solidifies. Then remove the fat, reheat and serve.

     

  • Minimise the use of coconut milk. When possible, use low-fat milk or low-fat yoghurt as substitutes.

     

  • Reduce fat content in cakes and desserts by using skimmed or low-fat milk.

     

  • Reduce usage of salt, sugar, artificial preservatives and seasonings. Minimise the usage of salted foods (eg salted vegetables and salted fish). Flavour foods with lemon juice, herbs and spices.

     

  • Ensure meat and fish are properly cooked to kill germs.

     

  • Overcooking foods leads to nutrient loss. Use only the minimum amount of water required. Cover pots when cooking to reduce evaporation and avoid overcooking vegetables. Never reheat foods repeatedly.

 











Copyright Nutrition Society of Malaysia © 2016