The following article was written by Benjamin who writes for Online Cooking Schools. You can read more of what he’s got to say on the Cooking Schools Blog.
These days it is likely that you are bombarded with so much information about how to create and maintain a healthy lifestyle that determining the right diet for you and your family is incredibly overwhelming. However, one way to eat healthier is by simply preparing your meals at home. Not only will you save money, but you will also avoid consuming the often high-fat and highly caloric foods offered at chain restaurants or fast food joints. Yet while cooking at home generally is healthier, you may be unknowingly using unhealthy methods when cooking, negating the value of a home cooked meal. Luckily, you don’t even have to attend one of the many cooking schools found online to remedy is this situation. Cooking healthier meals is as easy as simply examining the ingredients and techniques you use to prepare them.
1. Oils and Fats
Simply greasing a pan or skillet with oil or fat can add quite a bit of unnecessary fat  to your meal. According to the Mayo Clinic , each tablespoon of oil used, when frying or general food preparation, can add as much as 100 additional calories and 14 grams
of fat to a meal. However, this can be remedied by simply limiting the amount of oil or fact you use while cooking.
While reducing the amount of oil used when cooking is an important aspect of creating a healthier meal, the type of oil can also affect the meal’s nutritional value. Fully hydrogenated oils have an increased amount of saturated fat, which raises the levels of bad cholesterol in the body. When using oils for food prep, choosing oils that are free from trans fats and low in saturated fat, such as olive or canola oil.
2. Food Preparation and Cooking Techniques
The way a meal is cooked can also yield equally unhealthy results. Frying, shallow or deep, is an unhealthy method of cooking that adds fat and calories in addition to boosting bad cholesterol levels. Adding unnecessary amounts of high-fat cheeses and cream can be similarly unhealthy. Creamy sauces and cheese-based casseroles are one of the fastest ways to boost caloric and fat content in a meal that could otherwise be healthy and nutritious.
3. Refined Flours and Sugars
One of the fastest ways to rack up unneeded calories without adding nutrition, fiber and vitamins to a meal or snack is by including refined ingredients. White flour, white rice and ingredients clad with high fructose corn syrup add hundreds of calories
without adding anything else, albeit sugar, to food. Replacing refined flour, sugar, grains and pastas with whole-wheat counterparts can easily boost the amount of fiber and protein in the simplest of dishes without changing the flavor in an extreme
manner.
4. Condiments and Extras
Mayonnaise, ranch dressing, sauces and spreads can easily transform a completely healthy meal, sandwich or snack into a fat laden caloric and fat disaster. Adding just two tablespoons of mayonnaise to a turkey sandwich or a chicken salad can boost it’s
fat content by as much as 15 grams. Not only do extra sauces and spreads add fat and calories to a meal, but they can also pack a big punch when it comes to sodium. However swapping fat-laden condiments for lower calorie and fat options, like salsa, mustard and low-fat versions can add flavor while keeping meals healthy.
5. Processed Food: a Sodium Pitfall
While it can be tempting to shake endless amounts of salt onto your food, most of the foods we know and love are already filled with unnecessary amounts of sodium. For instance, canned soups used in casseroles and other highly processed additions that are used to flavor meals can contain large amounts of salt. This can create a giant dent in the daily recommended amount of sodium, as the American Heart Association in USA Today, claims a person should only consume about 1,500 milligrams. As such, you should try to use fresh ingredients when possible, and cut back on the amount sodium-filled, processed foods and ingredients you incorporate into your meals.
Transforming one’s diet does not require unrealistic changes and kitchen overhauls. Instead, making healthy choices in the kitchen when it comes to the ingredients used and the styles and techniques of preparation can ensure the food you prepare
not only tastes good, but also is good for you. Ultimately, good food simply requires
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