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Healthy Cooking and Healthy Families

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Feeding the family right is not just about stocking the

refrigerator with plenty to eat. What the family consumes

goes a long way in helping family members to maintain good

health. Obesity has become a major problem in America and

other parts of the world. It can lead to a number of health

problems that can easily be avoided by making simple changes

to cooking styles. For example, by choosing to grill instead

of fry food, you are engaging in healthy cooking.

There are a number of healthy cooking tips you can

incorporate into your cooking. We have put together a

selection of easy to use, tips that you will find useful

in adopting a healthy cooking method for your family’s meals

and good health.

•Salt is one of the most common ingredients found in

almost every kitchen. In case you are wondering what the

big deal in using salt is, too much salt can lead to sudden

spikes in blood pressure leading to heart attacks,

osteoporosis, inhibit the body’s absorption of calcium,

cause kidney problems, dehydration and digestive problems.

Quite a bagful for a few grains of white powder right! Let’s

cut the quantity of salt we use in our food and replace it

with spices, herbs, vinegar (flavored varieties) or lemon

juice. In meat and soup dishes you can use garlic powder,

paprika or dried parsley to substitute salt.

•Steam, grill, bake or broil foods for the best

nutritional value from the vegetables and meats. High

temperatures cause foods to lose their nutrients very

quickly.

•Change your cooking oils; opt for canola for cooking

and olive oil for your salads. Use oil very sparingly in

cooking, choosing instead to use flavored vinegars or lemon

juice for frying and moisture.

•Roasting, stir frying or poaching food is always the

better option when compared to frying foods. The danger in

fried foods is the large quantity of oil meats and

vegetables absorb.

•Increase your intake of brown rice, whole wheat, barley

and oatmeal, mash fruits and vegetables and avoid all manner

of canned or processed vegetables and meats.

•Taking time to select healthy ingredients for your

dishes; it translates to less cooking time and better

preservation of the natural nutrients.

•Control high cholesterol levels and blood pressure by

adding more tomatoes, onions, herbs and vinegar to daily

diet.

•If you cannot find organic produce, wash vegetables in

a solution potassium permanganate and then rinse well under

running water. This will help to get rid of all the

pesticides and insecticides.

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