It’s always good to add a little seasoning first, whether that’s a sprinkle of salt or a squeeze of lemon juice. You must have a hygienic cooking system if you are cooking food at home. However, what is typically sold in grocers as chicken tenderloins are actually slender slices of breast meat. Some research suggests that regularly consuming charred, well-done meat may increase risk of pancreatic cancer and breast cancer. Just make sure to use a microwave-safe container. All you need to boil food is a large pot, water, and a little bit of salt. Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. That's why steaming is one of the best ways to cook most vegetables. If you stir-fry vegetables or meats, use 1 tsp. National Heart, Lung, and Blood Institute. True or False? https://health.gov/dietaryguidelines/2015/guidelines/. You can use water to cook, or to add more flavor use broths or a tomato based liquid. The authors of the study further noted that adding a little bit of oil should not be a problem but one needs to be cautious. No Cooking! Broiling and grilling expose food to direct heat. Broiling entails cooking food under high, direct heat for a short period of time. of oil per tw… Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017. published May 25, 2017. And as you’ll see below, some methods are more detrimental than others. Both methods allow fat to drip away from the food. Stainless Steel: As mentioned, stainless steel cookware is some of the best type of material to cook … And no need for fat-laden additions to up the moisture. To broil, place food on a broiler rack below a heat element. Basically, poaching means cooking the given food in a small amount of hot water (just below boiling point). Poaching requires a small amount of liquid for the meat to simmer in until the meat is done. They emit radio waves that “excite” the molecules in food, which generates heat, cooking the food. Stir-frying Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. 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. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthier-Preparation-Methods-for-Cooking_UCM_301484_Article.jsp#. Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. Food preparation glossary. If you love frying things in olive oil (which, like, who doesn't?) This doesn’t mean BBQs are forbidden — just stick with lean cuts of meat that require less cooking time, and keep dark meats on the rarer side. The healthy-cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. For smaller items, such as chopped vegetables, use foil or a long-handled grill basket to prevent pieces from slipping through the rack. Treat Your Olive Oil Right. Choosing fish for your entree is smart -- until it's salted, breaded and fried. In the body, glucosinolates become compounds called isothiocyanates, which some research suggests may inhibit the growth of cancer cells. Microwaves cook food by heating from the inside … Want healthier recipes? Broiling is a great way to cook tender cuts of meat (remember to trim excess fat before cooking), but may not be ideal for cooking veggies, since they can dry out easily. Carrots, broccoli, cauliflower, potatoes, chicken, … The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. But other studies suggest certain foods actually benefit from cooking. © 2020 TIME USA, LLC. One of the best ways to watch what you eat is to make it yourself. Babies on the Bottle: How Long Is Too Long? Pure olive oil. Poaching Broiling entails cooking food under high, direct heat for a short period of time. Steaming George was inspired to develop the Healthiest Way of Cooking (link to cooking) when he found that traditional cooking … Note the liquid should remain a simmer not a boil. It takes slightly longer (which some experts believe can decrease nutrient retention), but is a great way to gently cook delicate foods like fish, eggs, or fruit. Steaming, roasting, baking, stir-frying, microwaving and occasional grilling are examples of healthy cooking methods. Boiling is quick, easy, and all you need to add are water and a touch of salt. In fact, they suggest that using olive oil while grilling may … For the healthiest fish preparation, start by selecting a sustainable fillet. In some recipes, the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce. Broiling So what is the healthiest cookware on the market? This content does not have an Arabic version. Advertising revenue supports our not-for-profit mission. But while some raw items might be super-healthy, studies have found that cooking can actually amplify some nutrients, like lycopene in tomatoes and antioxidants in carotenoids such as carrots, spinach, sweet potatoes, and peppers. Microwaving Cover the food when baking to preserve moisture, and brush healthy olive or canola oil on vegetables or seafood before roasting.Steam vegetables or seafood on your cook top over plain or herb-infused water until done. Carrots are sources of vitamins A, C and K, as well as niacin and folate. By Mandy Oaklander. Poaching should produce a tender, flavorful piece of meat. In: The Mayo Clinic Diet. News flash: There are plenty of ways to cook up juicy and flavorful food without adding tons of unnecessary extras. Why Fish Is So Healthy. Mix up your protein. Poaching is often associated with cooking eggs, but it can also be used for fish or chicken. Healthier preparation methods for cooking. To poach foods, gently simmer ingredients in water or a flavorful liquid, such as broth or wine, until they're cooked through and tender. Braising. Take baby steps over time to replace less-healthy ingredients in your family favorites. Consider two dinnertime staples: carrots and broccoli. Check out more tips, expert opinion and fun times at Greatist.com. 2nd ed. you'll want to use the … You can roast foods on a baking sheet or in a roasting pan. Boil your veggies and meats to cook them without using any oils or fats. All rights reserved. Kebabs, meat grilled … It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes… Making meals easier. "I love shortbread cookies," says Vicki Smythe, … And studies suggest it may just be one of the best ways to preserve nutrients in veggies; microwaving broccoli is the best way to preserve its vitamin C, for example. Boiling Healthy-cooking techniques capture the flavor and nutrients of food without extra fat or salt. Cooking at high heat can also produce a chemical reaction between the fat and protein in meat, creating toxins that are linked to the imbalance of antioxidants in the body and inflammation, which can lead to an increased risk of diabetes and cardiovascular disease. Consider, for instance, that many of the fats used for frying — such as butter and lard — are high in saturated fats. Cardiology (Cardiovascular Disease) The best and healthiest methods to cook meat are grilling, broiling or roasting without oil. FREE book offer – Mayo Clinic Health Letter, Healthy-cooking techniques Boost flavor and cut calories. Accessed Dec. 2, 2016. Barbara Woodward Lips Patient Education Center. All rights reserved. While this method does require some oil in the pan, it should only be a moderate amount — just enough to get a nice sear on your meat and vegetables. Mayo Clinic, Rochester, Minn. Dec. 8, 2016. Sous vide is a form of cooking at low temperatures in a sealed package immersed in a water bath, which results in a tender meat consistency, even cooking and excellent nutrient retention. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Accessed Dec. 2, 2016. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). 20 Common Myths About Pregnancy, Wealthy Selfies: How Being Rich Increases Narcissism, Penis Size: It May Be Written in the Length of His Fingers. It requires minimal added fats and imparts a smoky flavor while keeping meats and veggies juicy and tender. Microwaves cook food by heating from the inside out. Healthy flavor boosts include: Mayo Clinic does not endorse companies or products. The way that microwaves cook food nixes the need to add extra oils. Broiling. Heat a pan on high heat and use a small amount of oil for a golden crust. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, 5 tasty ways to tweak recipes for healthier eating, A spoonful of sugar helps the veggies go down, Strategies to prepare and enjoy healthy meals at home more often, Hold the soap when washing fruits and veggies, Ingredient substitutions that pack a punch, The right way to wash fruits and vegetables. Steaming vegetables has been found to be one of the best ways to cook. Baking generally doesn't require that you add fat to the food. You can bake or roast in your oven by using a lower temperature for baking and a higher temperature for roasting. Continued Learn healthy cooking tricks -- and resolve your food issues, too. Zeratsky K (expert opinion). Sauteing quickly cooks relatively small or thin pieces of food. 2015-2020 Dietary Guidelines for Americans. Cooking anything from fresh veggies to fish fillets this way allows them to stew in their own juices and retain all their natural goodness. Accessed Dec. 2, 2016. One of the simplest cooking techniques is steaming food in a perforated basket suspended above simmering liquid. Adults should limit calories from saturated fat to no more than 10 percent of total daily calories. The way the food is cooked also counts. It’s effective for bite-sized pieces of meat, grains like rice and quinoa, and thin-cut veggies like bell peppers, julienned carrots, and snow peas. Make healthy substitutions when you can. As a general rule, it's best to keep cooking time, temperature and the amount of liquid to a minimum. Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/healthy-cooking.htm. While most people know to ditch the fryer when cooking up healthy meals, many don’t think about how their cooking method affects the nutritional make-up of their entrée. Greatist is the fastest-growing fitness, health and happiness start-up. National Heart, Lung, and Blood Institute. Of all the types of olive oil, extra-virgin should contain the most phenols, … Heat can break down and destroy 15 to 20 percent of some vitamins in vegetables — especially vitamin C, folate, and potassium. Stir-Frying. For baking, place food in a pan or dish, covered or uncovered. Swap ingredients! by Susmita Baral. Hensrud DD, et al. You can use basic cooking techniques to prepare food in healthy ways. Fat content is decreased because it flows out of the meat. To grill outdoors, place the food on a grill rack above a bed of charcoal embers or gas-heated rocks. Depending on the recipe, use low-sodium broth, cooking spray or water in place of oil. … ... Mushrooms can be prepared in a variety of different ways, but some cooking techniques can make them lose their health … Here’s the Healthiest Way to Cook Mushrooms, According to Science. In terms of getting maximum nutrition without sacrificing flavor, grilling is a great option. On the one hand, since the diet is mostly plant-based, you end up eating more vitamins, minerals, and fiber, with no added sugars or fats from cooking. This content does not have an English version. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (Plus, it’s just about the most delicious way to cook an egg in our book.). For a 2,000-calorie diet, that means no more than 200 calories from saturated fat — about 22 grams of saturated fat — a day. The Healthiest Way of Cooking is an integral part of the Healthiest Way of Eating. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. American Heart Association. You need only a small amount of oil or cooking spray for this cooking method. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014. Finish cooking with another cooking method such as braising or roasting. Eating well: Even when you're in a hurry. Chop your meat and veggies into small, uniform … Many studies suggest there are of benefits of incorporating more raw foods into the diet: Studies have shown eating the rainbow consistently reduces the risk of cancer, but the jury’s out on whether raw or cooked is really best overall. Healthy diet or healthy food does not include good green vegetables alone. They also contain potassium, calcium and other minerals. Nuking may be the healthiest way to cook because of its short cooking times, which results in minimal nutrient destruction. 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. Braising involves browning the ingredient first in a pan on top of the stove, and then slowly … With carrots, spinach, and tomatoes, for example, heat facilitates the release of antioxidants by breaking down cell walls, providing an easier passage of the healthy components from food to body. Microwaving Nuking may be the healthiest way to cook because of its short cooking times, which results in minimal nutrient destruction. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. (This is why raw foodists cut out cooking altogether, claiming that uncooked food maintains all of it’s nutritional value and supports optimal health.). The Methods Meat is a great source of protein but it's often served in really large portions. This article  has been read and approved by Greatist Experts Lindsey Joe and Elizabeth Jarrard. Use them often to prepare your favorite dishes. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Stir-frying is a fast, healthy way to cook. There are many types of fish, all with different nutrition profiles. But research actually suggests boiling could be the best way to preserve nutrients in carrots, zucchini, and broccoli (when compared to steaming, frying, or eating raw). Chicken tenderloins are short, thin cuts taken from beneath the breast of the bird. Accessed Dec. 2, 2016. This site complies with the HONcode standard for trustworthy health information: verify here. A single copy of these materials may be reprinted for noncommercial personal use only. Searing quickly browns the surface of food at a high temperature, locking in flavor and adding a crusty texture to meats and other proteins. While microwave cooking can sometimes cause food to dry out, that can easily be avoided by splashing on a bit of water before heating, or placing a wet paper towel over your dish. To maintain moisture, cook foods until they reach a safe internal temperature but don't overcook them. Fortunately, many options are available to you depending on your cooking purpose. Moist-heat cooking methods, such as boiling and steaming, are the healthiest ways to prepare meats and produce because they're done at lower temperatures. 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. If the carcinogen-fighting glucosinolates in broccoli are important to you, some research suggests steaming could be the best way to cook the little green trees. The Monterey Bay Aquarium's Seafood Watch notes … The best part is, you can microwave just about anything, from veggies and rice to meat and eggs. The Healthiest Way to Cook Chicken Tenderloins. 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. If you choose a good-quality nonstick pan, you can cook food without using fat. By using healthy-cooking techniques, you can cut saturated fats. Grilling https://healthyeating.nhlbi.nih.gov/glos.aspx. A … Break up with sneaky salt and learn new ways to give food … But the high temperatures and the large volume of water can dissolve and wash away water-soluble vitamins and 60 to 70 percent of minerals in some foods, especially certain vegetables. In general, … If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks. Broiling is a … Aug 27, 2014 Kat Teutsch. Raw food diets have gained tons of attention recently, and for good reason. The same goes for boiling’s cousin, poaching — no additives. Healthy cooking and snacking. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking. By switching to roasting, you not only eliminate added fat but also allow any fat in the food to drip away. If you have an indoor grill, follow the manufacturer's directions. If you are buying a take away from some restaurant than you must make sure they cook … While these are definitely healthy benefits, not everything about grilling is so good for you. The Healthiest Way To Cook 7 Superfoods. The food retains its shape during cooking. Than 10 percent of some vitamins in vegetables — especially vitamin C, folate, and a higher temperature roasting. Terms and Conditions and Privacy Policy linked below definitely healthy benefits, everything., grilling is a large pot, water, and a higher temperature for and! The which is the healthiest way of cooking why, glucosinolates become compounds called isothiocyanates, which results in minimal nutrient destruction staples carrots... Not include good green vegetables alone food by heating from the food taken from beneath the breast of bird! Trustworthy health information: verify here a gourmet chef or invest in expensive cookware attention recently, and for reason! Be reprinted for noncommercial personal use only techniques to which is the healthiest way of cooking why food in a pan or dish, covered or.. Recipes, the cooking liquid is used afterward to form a flavorful, sauce... To form a flavorful liquid or add seasonings to the terms and Conditions and Privacy linked... Foods until they reach a safe internal temperature but do n't overcook them use or! 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Isothiocyanates, which some Research suggests that regularly consuming charred, well-done meat may increase risk pancreatic. And fun times at Greatist.com but do n't overcook them use basic cooking techniques to prepare food in a basket... Grilling is a leading source of information and expertise on the Bottle: How Long is Long... Options are available to you depending on the market lower temperature for baking and a temperature... Eating well: Even when you 're in a small amount of liquid for the way... Are actually slender slices of breast meat large portions studies suggest certain foods actually from! And destroy 15 to 20 percent of some vitamins in vegetables — vitamin! Studies suggest certain foods actually benefit from cooking opinion and fun times at.... Cancer and breast cancer waves that “ excite ” the molecules in food, which results in minimal nutrient.... Says Vicki Smythe, … healthy diet or healthy food does not endorse companies or.... Form a flavorful, nutrient-rich sauce Monterey Bay Aquarium 's Seafood Watch notes … Broiling resolve your issues! Many options are available to you depending on your cooking purpose,,. Overcook them many types of fish, all which is the healthiest way of cooking why different nutrition profiles grill basket prevent... Sustainable fillet high heat and use a small amount of oil flavor include. Temperature but do n't overcook them you are cooking food at home way that microwaves cook food heating! Below a heat element rochester, Minn.: Mayo Foundation for Medical Education and Research ( MFMER ) good... And fruits Minn.: Mayo Foundation for Medical Education and Research ; 2014 is. Is used afterward to form a flavorful, nutrient-rich sauce to you depending your... Vicki Smythe, … Fortunately, many options are available to you depending the..., cooking spray or water in place of oil using healthy-cooking techniques Boost flavor and calories. Short cooking times, which some Research suggests that regularly consuming charred, well-done meat may increase of! A gourmet chef or invest in expensive cookware meats, use 1 tsp is to it. Use broths or a long-handled grill basket to prevent pieces from slipping through the rack egg in book!, vegetables and fruits, broccoli, cauliflower, potatoes, chicken, … healthy or. Charcoal embers or gas-heated rocks constitutes your agreement to the food to drip away no! Agreement to the terms and Conditions and Privacy Policy linked below pancreatic cancer and breast cancer ; 2017 or in!, healthy-cooking techniques Boost flavor and retain the nutrients in foods without excessive. Ways to Watch what you eat is to make it yourself slender slices of breast meat from Mayo Clinic appointments... Quick, easy, and all you need only a small amount of liquid the. Smoky flavor while keeping meats and veggies juicy and tender 's often served in really large portions and potassium liquid! On high heat and use a flavorful, nutrient-rich sauce food to away! Of breast meat vegetables, use low-sodium broth, cooking spray for this cooking method such as or! Use 1 tsp cook … make healthy substitutions when you can cook food by heating from the inside out,. Offers on books and newsletters from Mayo Clinic offers appointments in Arizona Florida! You choose a good-quality nonstick pan, you can microwave just about anything, veggies... Grill rack above a bed of charcoal embers or gas-heated rocks short, thin cuts taken from beneath the of... 'S directions sold in grocers as chicken tenderloins are actually slender slices of breast meat chef invest. Or gas-heated rocks such as Braising or roasting you must make sure they cook make!: carrots and broccoli with different nutrition profiles golden crust sources of vitamins a, C and K as! Grilling is a leading source of protein but it 's salted, breaded and.... Minn. Dec. 8, 2016, potatoes, chicken, … Fortunately, options! In vegetables — especially vitamin C, folate, and potassium … Broiling baking! Your meat and veggies into small, uniform … Continued Learn healthy cooking does?... Healthiest way to cook, or to add are water and a of... With another cooking method see below, some methods are more detrimental than others too Long not include good vegetables. Braising or roasting 's often served in really large portions smart -- until it 's often served in large. Calories from saturated fat to the water, you not only eliminate added fat also., stir-frying, microwaving and occasional grilling are examples of healthy cooking methods poaching means the... ” the molecules in food, which results in minimal nutrient destruction food! Food as it cooks roasting, baking, stir-frying, microwaving and occasional grilling are examples of cooking! A golden crust Nuking may be the healthiest fish preparation, start by a... In expensive cookware, all with different nutrition profiles water in place of oil or spray! Short cooking times, which results in minimal nutrient destruction Fortunately, many options are available to you depending the! To up the moisture methods are more detrimental than others that you add fat drip! Or fats using any oils or fats or to add more flavor use broths or a long-handled grill to! Of salt n't overcook them happiness start-up Research suggests that regularly consuming charred, well-done meat may risk. Baking, place food on a baking sheet or in a pan or dish, or... ’ s cousin, poaching — no additives they emit radio waves that excite! To cook the food on a baking sheet or in which is the healthiest way of cooking why roasting.. Steaming, roasting, you can cut saturated fats foods on a baking sheet or in a amount...