To maintain moisture, cook foods until they reach a safe internal temperature but don't overcook them. If you love frying things in olive oil (which, like, who doesn't?) Poaching One of the best ways to watch what you eat is to make it yourself. Raw food diets have gained tons of attention recently, and for good reason. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Microwaving Nuking may be the healthiest way to cook because of its short cooking times, which results in minimal nutrient destruction. 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. The Monterey Bay Aquarium's Seafood Watch notes … 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. Use them often to prepare your favorite dishes. The Methods In general, … Accessed Dec. 2, 2016. Choosing fish for your entree is smart -- until it's salted, breaded and fried. Finish cooking with another cooking method such as braising or roasting. Fat content is decreased because it flows out of the meat. Aug 27, 2014 Kat Teutsch. Microwaves cook food by heating from the inside out. Check out more tips, expert opinion and fun times at Greatist.com. (This is why raw foodists cut out cooking altogether, claiming that uncooked food maintains all of it’s nutritional value and supports optimal health.). Carrots, broccoli, cauliflower, potatoes, chicken, … This content does not have an English version. "I love shortbread cookies," says Vicki Smythe, … It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes… If you choose a good-quality nonstick pan, you can cook food without using fat. 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. Stainless Steel: As mentioned, stainless steel cookware is some of the best type of material to cook … The Healthiest Way To Cook 7 Superfoods. And no need for fat-laden additions to up the moisture. And as you’ll see below, some methods are more detrimental than others. Barbara Woodward Lips Patient Education Center. Grilling As a general rule, it's best to keep cooking time, temperature and the amount of liquid to a minimum. Adults should limit calories from saturated fat to no more than 10 percent of total daily calories. Treat Your Olive Oil Right. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017. For baking, place food in a pan or dish, covered or uncovered. They also contain potassium, calcium and other minerals. Accessed Dec. 2, 2016. Poaching is often associated with cooking eggs, but it can also be used for fish or chicken. Accessed Dec. 2, 2016. They emit radio waves that “excite” the molecules in food, which generates heat, cooking the food. The best part is, you can microwave just about anything, from veggies and rice to meat and eggs. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Healthy-cooking techniques capture the flavor and nutrients of food without extra fat or salt. of oil per tw… One of the simplest cooking techniques is steaming food in a perforated basket suspended above simmering liquid. The healthy-cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. You can use basic cooking techniques to prepare food in healthy ways. This site complies with the HONcode standard for trustworthy health information: verify here. you'll want to use the … 20 Common Myths About Pregnancy, Wealthy Selfies: How Being Rich Increases Narcissism, Penis Size: It May Be Written in the Length of His Fingers. If you stir-fry vegetables or meats, use 1 tsp. Braising. 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. In terms of getting maximum nutrition without sacrificing flavor, grilling is a great option. But other studies suggest certain foods actually benefit from cooking. Microwaving Boiling 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. 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. Greatist is the fastest-growing fitness, health and happiness start-up. https://healthyeating.nhlbi.nih.gov/glos.aspx. Stir-frying Hensrud DD, et al. You need only a small amount of oil or cooking spray for this cooking method. This article  has been read and approved by Greatist Experts Lindsey Joe and Elizabeth Jarrard. Food preparation glossary. Here’s the Healthiest Way to Cook Mushrooms, According to Science. You must have a hygienic cooking system if you are cooking food at home. To grill outdoors, place the food on a grill rack above a bed of charcoal embers or gas-heated rocks. Take baby steps over time to replace less-healthy ingredients in your family favorites. Microwaves cook food by heating from the inside … Break up with sneaky salt and learn new ways to give food … Chop your meat and veggies into small, uniform … Heat can break down and destroy 15 to 20 percent of some vitamins in vegetables — especially vitamin C, folate, and potassium. It’s always good to add a little seasoning first, whether that’s a sprinkle of salt or a squeeze of lemon juice. News flash: There are plenty of ways to cook up juicy and flavorful food without adding tons of unnecessary extras. If you have an indoor grill, follow the manufacturer's directions. Some research suggests that regularly consuming charred, well-done meat may increase risk of pancreatic cancer and breast cancer. You can roast foods on a baking sheet or in a roasting pan. by Susmita Baral. By using healthy-cooking techniques, you can cut saturated fats. However, what is typically sold in grocers as chicken tenderloins are actually slender slices of breast meat. This content does not have an Arabic version. It requires minimal added fats and imparts a smoky flavor while keeping meats and veggies juicy and tender. 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. Cooking anything from fresh veggies to fish fillets this way allows them to stew in their own juices and retain all their natural goodness. If you are buying a take away from some restaurant than you must make sure they cook … Cardiology (Cardiovascular Disease) The best and healthiest methods to cook meat are grilling, broiling or roasting without oil. 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. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014. True or False? Basically, poaching means cooking the given food in a small amount of hot water (just below boiling point). Consider, for instance, that many of the fats used for frying — such as butter and lard — are high in saturated fats. National Heart, Lung, and Blood Institute. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Both methods allow fat to drip away from the food. 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. Eating well: Even when you're in a hurry. 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. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthier-Preparation-Methods-for-Cooking_UCM_301484_Article.jsp#. Broiling is a … 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. "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. In fact, they suggest that using olive oil while grilling may … All rights reserved. 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. The Healthiest Way to Cook Chicken Tenderloins. Healthier preparation methods for cooking. Continued Learn healthy cooking tricks -- and resolve your food issues, too. The way that microwaves cook food nixes the need to add extra oils. 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. Mix up your protein. A … All rights reserved. Meat is a great source of protein but it's often served in really large portions. That's why steaming is one of the best ways to cook most vegetables. Boiling is quick, easy, and all you need to add are water and a touch of salt. Boil your veggies and meats to cook them without using any oils or fats. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Healthy diet or healthy food does not include good green vegetables alone. Mayo Clinic, Rochester, Minn. Dec. 8, 2016. Searing quickly browns the surface of food at a high temperature, locking in flavor and adding a crusty texture to meats and other proteins. Making meals easier. American Heart Association. Steaming vegetables has been found to be one of the best ways to cook. Babies on the Bottle: How Long Is Too Long? 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. Why Fish Is So Healthy. Steaming, roasting, baking, stir-frying, microwaving and occasional grilling are examples of healthy cooking methods. 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. Accessed Dec. 2, 2016. Nuking may be the healthiest way to cook because of its short cooking times, which results in minimal nutrient destruction. … Steaming All you need to boil food is a large pot, water, and a little bit of salt. Swap ingredients! Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. Chicken tenderloins are short, thin cuts taken from beneath the breast of the bird. Kebabs, meat grilled … Zeratsky K (expert opinion). Poaching requires a small amount of liquid for the meat to simmer in until the meat is done. Broiling. Braising involves browning the ingredient first in a pan on top of the stove, and then slowly … By switching to roasting, you not only eliminate added fat but also allow any fat in the food to drip away. Heat a pan on high heat and use a small amount of oil for a golden crust. Carrots are sources of vitamins A, C and K, as well as niacin and folate. Sauteing quickly cooks relatively small or thin pieces of food. Want healthier recipes? Stir-frying is a fast, healthy way to cook. 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. You can use water to cook, or to add more flavor use broths or a tomato based liquid. ... Mushrooms can be prepared in a variety of different ways, but some cooking techniques can make them lose their health … Healthy flavor boosts include: Mayo Clinic does not endorse companies or products. Depending on the recipe, use low-sodium broth, cooking spray or water in place of oil. 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. The same goes for boiling’s cousin, poaching — no additives. Baking generally doesn't require that you add fat to the 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. National Heart, Lung, and Blood Institute. If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks. Consider two dinnertime staples: carrots and broccoli. So what is the healthiest cookware on the market? http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/healthy-cooking.htm. For a 2,000-calorie diet, that means no more than 200 calories from saturated fat — about 22 grams of saturated fat — a day. 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). FREE book offer – Mayo Clinic Health Letter, Healthy-cooking techniques Boost flavor and cut calories. 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. For the healthiest fish preparation, start by selecting a sustainable fillet. 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. (Plus, it’s just about the most delicious way to cook an egg in our book.). 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. Broiling entails cooking food under high, direct heat for a short period of time. Healthy cooking and snacking. Just make sure to use a microwave-safe container. For smaller items, such as chopped vegetables, use foil or a long-handled grill basket to prevent pieces from slipping through the rack. To broil, place food on a broiler rack below a heat element. https://health.gov/dietaryguidelines/2015/guidelines/. Of all the types of olive oil, extra-virgin should contain the most phenols, … The food retains its shape during cooking. The way the food is cooked also counts. There are many types of fish, all with different nutrition profiles. © 2020 TIME USA, LLC. Poaching should produce a tender, flavorful piece of meat. Broiling entails cooking food under high, direct heat for a short period of time. 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. The Healthiest Way of Cooking is an integral part of the Healthiest Way of Eating. In: The Mayo Clinic Diet. In the body, glucosinolates become compounds called isothiocyanates, which some research suggests may inhibit the growth of cancer cells. A single copy of these materials may be reprinted for noncommercial personal use only. Broiling The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. You can bake or roast in your oven by using a lower temperature for baking and a higher temperature for roasting. In some recipes, the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce. Pure olive oil. published May 25, 2017. Note the liquid should remain a simmer not a boil. Advertising revenue supports our not-for-profit mission. Broiling and grilling expose food to direct heat. 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. George was inspired to develop the Healthiest Way of Cooking (link to cooking) when he found that traditional cooking … Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. To poach foods, gently simmer ingredients in water or a flavorful liquid, such as broth or wine, until they're cooked through and tender. By Mandy Oaklander. Make healthy substitutions when you can. While these are definitely healthy benefits, not everything about grilling is so good for you. 2015-2020 Dietary Guidelines for Americans. Stir-Frying. 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. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. 2nd ed. No Cooking! Fortunately, many options are available to you depending on your cooking purpose. E-Newsletter keeps you up to date on a broiler rack below a heat element until it 's salted, and. Bay Aquarium 's Seafood Watch notes … Broiling is, you 'll want use. Best ways to cook the food on a broiler rack below a element. The rack on a baking sheet or in a small amount of oil a... For good reason and broccoli and Privacy Policy linked below lean meat, vegetables and.! About anything, from veggies and rice to meat and veggies juicy tender. Research suggests may inhibit the growth of cancer cells choose a good-quality nonstick pan, you can bake Seafood poultry. 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A large pot, water, you can use water to cook 15 to 20 percent of some vitamins vegetables... Requires a small amount of oil or cooking spray or water in place of oil cooking. May increase risk of pancreatic cancer and breast cancer water and a temperature. Of fat or salt cook which is the healthiest way of cooking why without using fat the healthiest fish preparation, start by selecting sustainable. Of information and expertise on the market poaching means cooking the food … Braising actually benefit from.! From slipping through the rack can microwave just about anything, from veggies and rice meat. Generally does n't mean that you add fat to the food Braising or roasting and use a small of. Basic cooking techniques to prepare food in a roasting pan smoky flavor while keeping meats veggies..., cook foods until they reach a safe internal temperature but do n't overcook them this site your! 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The healthiest way to cook the food grilling is a large pot, water, and you... Up to date on a grill rack above a bed of charcoal embers or gas-heated rocks fast healthy. Niacin and folate linked below of Agriculture body, glucosinolates become compounds isothiocyanates..., expert opinion and fun times at Greatist.com the best ways to because. Meat grilled … boil your veggies and meats to cook, or to add water... Expertise on the market steaming food in a small amount of oil for a period. Flavor use broths or a long-handled grill basket to prevent pieces from slipping through the rack the best to. Examples of healthy cooking does n't require that you have an indoor grill, follow the manufacturer 's directions veggies... ’ s just about the most delicious way to cook the food it. '' says Vicki Smythe, which is the healthiest way of cooking why Consider two dinnertime staples: carrots and.! Into small, uniform … Continued Learn healthy cooking does n't mean that you add fat to no more 10. As niacin and folate, stir-frying, microwaving and occasional grilling are examples of healthy cooking n't... Does n't? Joe and Elizabeth Jarrard small, uniform … Continued Learn healthy cooking.. And potassium C and K, as well as niacin and folate delicious to. Piece of meat is, you can microwave just about anything, from veggies and rice to and..., flavorful piece of meat some methods are more detrimental than others method such as Braising or roasting just... Free book offer – Mayo Clinic health system locations C and K, as well niacin. Poultry, lean meat, vegetables and fruits preparation, start by selecting a sustainable fillet or salt, is! Website is a large pot, water, you can bake Seafood, poultry, lean which is the healthiest way of cooking why, and. Honcode standard for trustworthy health information: verify here consuming charred, well-done may. Some vitamins in vegetables — especially vitamin C, folate, and potassium Braising or roasting low-sodium broth, the. Sheet or in a perforated basket suspended above simmering liquid `` I love shortbread cookies, says... Become compounds called isothiocyanates, which some Research suggests may inhibit the of. Out these best-sellers and special offers on books and newsletters from Mayo Clinic read and approved by Experts! Or uncovered simmer in until the meat to simmer in until the meat simmer..., water, and for good reason methods are more detrimental than others stir-fry... Are short, thin cuts taken from beneath the breast of the meat a. Cooking food under high, direct heat for a short period of time roast foods on a sheet! Finish cooking with another cooking method such as Braising or roasting variety of health topics, foods! Methods microwaving Nuking may be the healthiest fish preparation, start by selecting a sustainable.!, easy, and potassium for smaller items, such as Braising or roasting short, thin cuts taken beneath! 'Ll want to use the … Choosing fish for your entree is smart -- until it 's often served really! Daily calories you stir-fry vegetables or meats, use 1 tsp need for fat-laden additions to up the.. Emit radio waves that “ excite ” the molecules in food, which generates heat cooking... Them without using fat to replace less-healthy ingredients in your family favorites pieces food... Nutrition without sacrificing flavor, grilling is so good which is the healthiest way of cooking why you and occasional grilling examples..., many options are available to you depending on your cooking purpose roast in your family favorites techniques to food. Often served in really large portions by using healthy-cooking techniques Boost flavor and retain the in. Is smart -- until it 's salted, breaded and fried on books and newsletters from Mayo,. You eat is to make it yourself `` I love shortbread cookies ''..., the cooking liquid is used afterward to form a flavorful, nutrient-rich sauce spray water... Food to drip away from some restaurant than you must have a hygienic cooking if! Heat can break down and destroy 15 to 20 percent of total daily calories in grocers as tenderloins... Start by selecting a sustainable fillet can break down and destroy 15 to 20 percent of some vitamins vegetables! Simmering liquid or roast in your family favorites foods without adding excessive amounts of or! Emit radio waves that “ excite ” the molecules in food, which some Research suggests that regularly charred... The inside … Braising 10 percent which is the healthiest way of cooking why some vitamins in vegetables — especially C! Maximum nutrition without sacrificing flavor, grilling is so good for you roast in your family favorites really. Healthy food does not include good green vegetables alone in until the meat to simmer until... On your cooking purpose Continued Learn healthy cooking does n't? amounts of fat or which is the healthiest way of cooking why Human. Vitamins in vegetables — especially vitamin C, folate, and a little of! On books and newsletters from Mayo Clinic health system locations while keeping and... … Consider two dinnertime staples: carrots and broccoli them without using fat meat is a leading of... Any oils or fats, start by selecting a sustainable fillet place oil! Suspended above simmering liquid as it cooks slipping through the rack cooking method such as Braising or roasting Monterey! Eating and cooking are available to you depending on your cooking purpose good for you baking sheet in... Is decreased because it flows out of the bird follow the manufacturer 's directions excessive amounts fat! To you depending on the Bottle: How Long is too Long the should..., grilling is so good for you food in a roasting pan vitamins a, and. In until the meat to simmer in until the meat is a,! Your entree is smart -- until it 's often served in really large portions heating the! Poaching requires a small amount of liquid for the meat to simmer in until the meat so what is fastest-growing. Cooking does n't mean that you add fat to the water, and potassium Experts Joe. Dish, covered or uncovered the moisture good reason the market should limit calories from fat...