Table of contents:
- 1. Choose whole grains
- 2. Eliminate white sugar
- 3. Use the right oil
- 4. Fry less
- 5. Add superfoods to meals
- 6. Pay attention to sweets, snacks and drinks
- 7. Make semi-finished products yourself
- 8. Use homemade sauces and dressings
2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-07-28 10:38
Here are some tips to help you make your homemade meals healthier.
What we eat directly affects not only physical health, but also our mental health. Nutritional psychiatry: Your brain on food state. For example, frequent consumption of unhealthy foods (hamburgers, sausages, chips, sugary sodas, and other foods) has been associated with Western diet is associated with a smaller hippocampus: a longitudinal investigation with an increased risk of depression, while adherence to a proper diet is, on the contrary, with a decrease …
Therefore, by eating good food, you provide yourself with health, high spirits and peace of mind.
1. Choose whole grains
This applies to cereals, pasta, bread and flour.
Whole grains contain a lot of fiber, which improves digestion. A diet high in this substance helps Dietary fiber: Essential for a healthy diet to lower cholesterol, control blood sugar and maintain a healthy weight.
And eating whole grains has been linked to Phytochemicals in whole grain wheat and their health-promoting effects with a reduced risk of cancer, type 2 diabetes and cardiovascular disease.
American nutritionists recommend Whole grains: Hearty options for a healthy diet so that at least half of all grains in the diet are whole grains.
2. Eliminate white sugar
Or at least cut back on your consumption. A lot has already been said about the dangers of this product.
Excess weight, liver failure, high blood pressure, diseases of the cardiovascular system and kidneys, acne, memory impairment, premature wrinkles - this is not a complete list of the unpleasant consequences of a sweet tooth.
Instead of regular sand, you can use coconut sugar, stevia, birch sugar (xylitol), maple syrup, and Jerusalem artichoke syrup.
3. Use the right oil
One of the important criteria when choosing an oil is the ratio of omega-3 to omega-6 fatty acids. Excessive amounts of the latter can contribute to the Importance of maintaining a low omega-6 / omega-3 ratio for reducing inflammation, the development of chronic diseases and an increase in the Omega-6 / Omega-3 Fatty Acid Ratio Increases the Risk for Obesity of weight. Whereas omega-3 has anti-inflammatory properties. Therefore, too much difference in the ratio of these fatty acids will not benefit the body. Ideally, it should be close to 1: 1, but slightly higher values are allowed.
The smoke point is equally important. This is the name of the temperature at which the oil begins to produce the very carcinogens dangerous to health. The larger this point, the better. This means that the oil can be used at high temperatures.
Refined sunflower oil Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios oil has a high smoke point (227 ° C), but a rather large difference in the ratio of acids - 1: 40. So it is better to skip it.
Alternatively, mustard Vegetable oil, mustard Nutrition Facts & Calories, Smoke point (250 ° C; 1: 2, 5) or Avocado Oil Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios (271 ° C; 1:12).
The beloved olive Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios Extra Virgin oil has a not very high smoke point (160 ° C), but a normal acid level (1:13). So it is better to add it to salads than to cook it over the fire.
Unrefined Coconut Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios is also best not used for frying (smoky point 177 ° C), but cold.
4. Fry less
Or at least try not to use a lot of oil. Firstly, foods absorb it and become more nutritious. Secondly, as we said above, with the wrong choice of oil, they can be dangerous at all.
The Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence suggests that frequent fried foods are associated with a high risk of type 2 diabetes, heart failure, obesity, and hypertension.
Therefore, it is better to choose another heat treatment: baking, boiling, steaming, stewing or blanching.
If you still prefer frying, use oil with a high smoke point or a non-stick skillet that does not need to be greased, and do not wait for a charred crust to appear.
5. Add superfoods to meals
It's not about expensive and rare ingredients that have to be ordered over the Internet. Even the simplest cabbage and beets are superfoods. After all, they contain many useful substances.
Add plenty of greens and seeds to your salads. For example, flax, sesame, poppy. And even those sensational chia seeds can already be found in any large supermarket.
Sprinkle the porridge with nuts, pomegranate seeds and berries. Superfoods are also added to smoothies and desserts.
6. Pay attention to sweets, snacks and drinks
Instead of store-bought yoghurts with a lot of sugar and other questionable ingredients, prepare a natural product and add fruits and berries to it.
Healthy candy is easy to make from dried fruit. Harmful potato chips are replaced with thinly sliced and baked vegetables, ice cream with fruit and berry sorbets, and instead of snack bars, it is better to choose a mixture of nuts.
Freshly squeezed juices are healthier than packaged ones, and compote or fruit drink is more aromatic and tastier than unnatural soda.
7. Make semi-finished products yourself
Cutlets, dumplings, dumplings, minced meat, manti and many other semi-finished products are best cooked on their own and frozen.
This way you will know exactly what ingredients they are made from. And homemade food is usually tastier and more aromatic.
Our articles will help you.
Homemade semi-finished products: cook, freeze, reheat
How to make delicious homemade dumplings
The main secrets and recipes for delicious homemade cutlets
How to make delicious khinkali: the best recipes for dough and fillings
10 recipes for very crispy chicken nuggets
How to make delicious dumplings. Step by step instructions with GIFs
8. Use homemade sauces and dressings
The reason is the same - confidence in a good composition, because you definitely will not add any dubious ingredients.
There are tons of great recipes out there.
6 recipes for homemade mayonnaise that tastes better than store-bought mayonnaise
5 delicious lean mayonnaise recipes
How to replace mayonnaise: 14 original options
4 delicious homemade fresh tomato ketchup recipes
20 dressings that will enhance the taste of any salad
8 flavorful cheese sauce recipes
7 recipes for sweet and sour sauce for real gourmets
7 easy garlic sauce recipes
10 diet sauces for those who care about their shape
10 recipes for pesto sauce: from classics to experiments
Connect your imagination and your culinary skills and make your diet healthier, more delicious and interesting.
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