Cooking for Health
Cooking foods at home is one of the simplest ways to control health and customize recipes to personal preferences and dietary restrictions. Consider the following tips to make meals healthier:
• Increase fiber intake to feel full between meals, stabilize blood sugar and improve bowel regularity. Two servings of fibrous foods at each meal can ensure the body is getting the fiber it needs.
• Slow down eating. The pace at which a person eats a meal can affect his or her overall health. Studies show that fast eaters are more likely to eat more and have higher body mass indexes than slow eaters.
• Choose whole grains over refined grains for a more nutritious diet. Whole grains are linked to a reduced risk for type 2 diabetes, heart disease and cancer, and make it easier to maintain a healthy body weight.
• Swap mayonnaise for Greek yogurt. Rich in protein, it helps a person feel fuller longer, manage appetite and reduce overeating. Greek yogurt may also support gut health and aid in muscle recovery.
• Load up on vegetables. They are full of essential vitamins and minerals and tend to be high in antioxidants that strengthen the immune system. Increase vegetable intake by eating vegetables with every meal.
• Choosehealthyfats.While a person should minimize the amount of oils and other fats used during the cooking process, when it’s necessary for a recipe, select the best fat possible. Olive oil is a monounsaturated fat that is packed with antioxidant polyphenols. It is considered a heart-healthy oil, and it may promote a healthy brain and memory function.
• Cut out sweetened beverages. Sodas and other sweetened drinks are leading sources of added sugar in diets. Opting for water or naturally sweetened fruit juices can improve overall health.
—MetroCreativeConnection
