10 Secrets to Healthy Cooking


Looking to cook healthier? Let’s dive into 10 simple tips to help you get started. 


If you’re like most people and want the easiest advice possible, start by adding more veggies, fruits, and whole grains to your meals. Many of us don’t eat enough of these, and they’re packed with good stuff like fiber.

If you’re up for a bit more direction on eating healthier, cooking at home is a great place to begin. When you cook at home, you’re in control of what goes into your meals. Restaurant dishes often pack more calories and sodium than homemade ones. Plus, you get to make exactly what you like!

Not sure how to start cooking healthier? Here are 10 tips to make it a bit easier:

1. Plan your meals ahead of time: 

Plan your meals

 Without a plan, it’s easy to get stuck figuring out what to cook. Some people like to map out their meals for the week and make a shopping list, while others jot down meal ideas on a sticky note. Whatever works for you, having a plan sets you up for success.


2. Eat more fruits and veggies: 

fruits and veggies

Most adults don’t eat enough of these nutritious foods. They’re loaded with antioxidants, vitamins, minerals, and fiber. Try to make produce the star of your meals, like having a fruit smoothie for breakfast or a big salad for lunch. Sneak in extra servings by munching on snacks like baby carrots or apple slices.

3. Opt for whole grains over refined ones: 

whole grains

 Whole grains like brown rice and quinoa are rich in fiber and nutrients. Use them in side dishes, salads, or soups to boost your intake of healthy grains.


4. Mix up your protein sources: 


Meat is a great protein source, but watch your portion sizes. Fill up your plate with veggies and grains alongside smaller portions of meat, fish, or chicken. Don’t forget about plant-based proteins like beans or tofu—they’re excellent alternatives to meat.

5. Experiment with global flavors:

Healthy diets like the Mediterranean or traditional Japanese cuisine are full of veggies and grains and skip processed foods. Spices and herbs can add tons of flavor without extra salt. Give dishes like Thai curries or Greek salads a try—they’re not only good for you but also delicious.

6. Keep your portions in check:

Even healthy foods can be overdone. While you don’t need to measure every bite, having a rough idea of healthy portions can help you avoid overeating.

7. Don’t shy away from healthy fats:

Fat is essential for your body and can help you feel full. Opt for unsaturated fats like olive oil or nuts over saturated fats like butter.

8. Watch your sugar and salt intake:

sugar and salt intake

Most of us consume too much added sugar and sodium, which can lead to health issues. Aim to limit added sugars to less than 6 teaspoons a day for women and 9 teaspoons for men. For salt, try to stay under 2,300 mg per day.

9. Treat yourself occasionally:

Eating healthier doesn’t mean you can’t enjoy treats now and then. Indulge in a piece of chocolate or a cookie when you’re craving something sweet. Just be mindful of portions and enjoy your treats in moderation.

10. Be present and savor your food: 

Mindful eating doesn’t have to mean eating slowly or savoring every bite. Simply make conscious choices about what you eat and enjoy your meals. Being mindful can help you feel satisfied and less stressed about your diet.

Adding these 10 secrets into your cooking routine can help you create healthier, more satisfying meals that nourish your body and delight your taste buds.