Are you cooking Healthy Food?

Howdy my lovelies. Today we will be talking about the most loved thing that is “food.” You might be surprised to know how many mistakes you are committing while cooking. But don’t worry when I am here like always I am going to be your knight in shinning armour once again. I am going to teach you everything about healthy food. So without so much ado let us start with the basics the question that comes to mind is

What is healthy food actually?

Well Healthy food simply means a variety of foods that gives you all the nutrients that are needed by your body to maintain your health, feel good, and have energy through out the day. These nutrients generally include protein, carbohydrates, fat, water, vitamins, and minerals. And as we all can agree that nutrition is really important for everyone.

Healthy Cooking stresses on the freshness of vegetables and fruit. Vegetables and fruit are a key to a healthy diet, so they are the primary ingredients of your healthy cooking as well. And we all also now that green leafy and colourful vegetables have the most nutrients so add them more in your diet.

Ps: Don’t be afraid to try out new vegetables that you aren’t used to.

Healthy food according to age

“Healthy Food Healthy Life”

Well yes, we all are a little concerned when it comes to our children and we all want them to grow up strong healthy and gay. We all want them to live a long healthy life and to lead a long healthy life there is a need to eat healthy. Help out your children to learn healthy eating and activity habits that will last for a lifetime.

Below are the food recommendations at different ages.

  • Babies – birth to six months of age
  • Babies grow up very fast between birth and one year of age and breast milk supplies with the required amounts of nutrients, fluids and energy up to about six months of age of a baby.
  • Breast milk is preferred more than infant formulas as it contains many defending and immunologic factors that benefit the baby’s development.
  • Breast milk or infant formula provides enough water to a baby to be healthy and replaces any water losses. On the other hand, every baby needs extra water once solid foods are introduced.
  • Babies – birth to around 6 months

When babies are young, mum’s breast milk is the best and most natural food for them. It contains all the nutrients a baby needs for at least six months.

  • Food for babies – six to 12 months of age

As new solids are introduced to the baby, there may be reduced body stores of iron and to maintain the nutrient body stores.

  • You should give your baby food that is rich in iron and zinc, such as processed meats and poultry dishes, cooked legumes.
  • You should not add salt, sugar or honey to your baby’s food. It is unnecessary.
  • All milk used should be pasteurised.
  • Whole fruit should be preferred than fruit juice, you should also Avoid juices and sugar sweetened drinks.
  • Introduce one food item at a time.
  • Occasional exposure of the skin to sunlight is usually enough to provide a baby’s vitamin D requirements.
  • Food for young children
  • Once a child is eating solids, start giving him a variety of food items to ensure adequate nutrition.
    A child’s need for proteins, vitamins and minerals increases with his age.
  • Ensure your child consumes enough fluids, especially water. Fruit juices should be limited and soft drinks should be avoided.
  • due to increased energy requirements and high growth rate under the age of two, Reduced-fat milks are not recommended for children.
  • Food for children entering their teenage years

The growth jets as children move into adolescence. They need plenty of energy and nutrients. When we talk about girls, this generally occurs around 10 to 11 years of age whereas for boys, it occurs later, at around 12 to 13 years. 

  • The extra energy required for growth and physical activity is obtained from foods that provide nutrients, instead of just calories.
  • Adolescent girls should be encouraged to consume more of milk and milk products.
  • Eat food like wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
  • Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake is especially important for growing bones.

  • Older teenagers and young adults
  • The changing lifestyle that accompanies the late teens and kids in their early 20s can cause serious nutritive changes that are not always beneficial for good health. 
  • Reduce fat and salt in your daily diet.
  • Be careful to include food that is rich in iron and calcium.
  • Food for older people
  • Many people eat less and less as they get older which makes it harder for them to make sure their diet has enough variety to include all the nutrition they need.
  • Remain healthy with well-balanced eating
  • Eat foods that are full of nutrients including eggs, lean meats, fish, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
  • For healthy bones boost your vitamin D creation.
  • Limit foods for example cakes, sweet biscuits and soft drinks as they are too high in energy and too low in nutrients
  • Eat food that is high in fibre
  • Use of salt should be Limited especially during cooking.
  • Share healthy meals with family and friends.
Consume the food as we get by Mother Nature

Raw food is more nutritious than cooked foods because all the enzymes, along with some of the nutrients, are destroyed in the cooking process.

Raw food diets involve raw fruits and vegetables. Eating raw foods has some benefits, but there are also some or other potential problems. The raw foodism tells us that the food should be eaten completely raw or heated at temperatures below 104–118°F (40–48°C).

A raw vegan diet may improve heart health due to its focus on fruits and vegetables and it can also reduce Your Risk of Diabetes. A raw vegan diet may also decrease your risk of diabetes. It may further help lower blood sugar levels. It also works as an Aid to Loss Weight. A raw vegan diet seems very effective to lose weight and keep it off.

So in short we can say a raw vegan diet may provide health benefits, including weight loss, a lower risk of diabetes and improved digestion and heart health.

Methods to cook healthy food

“Preserve Nutrients While Cooking”

The method in which you cook your food is really important as it can have a big impact on the nutritional content of the food and that there can be as many vitamins which are sensitive to heat and air exposure. This loss of nutrients increases if they are cooked too much and on higher temperatures. But there are many cooking methods that can minimize the cooking time, temperature and the amount of water that is needed. Below are mentioned different methods of cooking

#1: Steaming.

Steaming is one of the gentlest and healthiest methods to prepare food. As you steam cook the food the valuable vitamins and minerals are preserved. All the Flavours can fully develop and vegetables can retain their colour in this method of cooking. In short, if you want to cook healthily, steaming is the right method for you.

#2: Grilling.

The second method is grilling which maximises the nutritional value of your vegetables and lets the food to retain its truest flavour. It’s important not to overheat the food in order to preserve as many nutrients as possible.

#3: Baking or roasting.

Baking or roasting is a great option to get rich flavour out of your vegetables. Coat them in olive oil before baking and enjoy valuable nutrients from vegetables like carrots, potatoes, and onions.

#4: Microwaving.

Cooking in a microwave is faster and it can also be a good choice for preserving nutrients, such as vitamin C, in vegetables. Microwaving boosts the short cooking time and helps the food to retain its full taste.

Should we overcook or we should not overcook Food?

We all know that Overcooking will only result in the loss of important nutrients and with that it will also drain all the flavours of the food.

Light steaming, baking, and quick stir frying are some of the best ways to cook vegetables. Do not boil vegetables as much of the nutrients will leach into the water.

Written By: Komal Gusain

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