DIABETES
Nutrition
A healthy meal begins with healthy ingredients. However, the way these ingredients are prepared or cooked is also important when preparing a healthy meal.
Some methods of preparation and cooking may require a lot of sodium, sugars or saturated fats are seasoning, intense frying of foods and caramelization.
Try one of these healthy preparation methods the next time you prepare food at home. You can also look for cooked dishes with these methods when you go out to eat. Hover over each card to learn more about the method.
Bake
Baking uses dry heat to cook food slowly and evenly in an oven.
Baking is often used to cook:
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Loaves
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Seafood
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Vegetable
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Lean meat or poultry
Roast
You can do this in the oven by placing the food on the top rack or using a toaster oven.
Roast is often used to cook:
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Fish
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Lean cuts of meat
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Some vegetables like mushroom
Because high-heat foods quickly, try cutting foods into thinner slices for even cooking. Remember to cut out excess fat before roasting.
Grill
Grilling is commonly done on a BBQ, but can also be done on a griddle or grill pan.
Use a hot grill to help keep food from sticking. Using a lid will help cook food quickly.
Grilling is often used to cook fruits such as mangoes and peaches, vegetables such as peppers and zucchini, as well as fish or seafood and lean cuts of meat or poultry
Poaching
Simmer food in a pot with liquid such as water or broth to cook food quickly
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It is often used for cooking:
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Eggs
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Poultry
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Some vegetables
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Some fruit, like pears
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Fish like salmon and white fish.
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Microwave
The microwave heats food by making the food’s water content move quickly
The microwave allows the food to heat very quickly.
The microwave can be used to:
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Cook
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Overheat
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Defrost
preassure cocking
Pressure cooking uses sealed steam in an airtight pressure cooker to cook food.
Pressure cooking cooks food very quickly.
Pressure cooking is often used to cook:
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rice
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stews
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soups
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stocks
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bean dishes
Slow cocking
Heat water to create steam. Place food on the steam (using a rack) and add a lid to capture the steam.
Steaming is often used to cook:
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Vegetables such as:
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Carrots
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Broccoli
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Asparagus
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Cauliflower
Fish and seafood like mussels
Stir frying
It consists of frying foods with small amounts of oil, vegetable broth or water.
If you use vegetables that take a while to cook, try adding them first or steaming them before adding them.
Remember that to sauté and sauté you only need a small amount of oil. Also remember to choose healthy fats, such as:
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olive
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canola
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soybean
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sunflower
No cook
It is not necessary to cook all foods to prepare a meal. You can prepare healthy meals by combining different foods.
Meals without cooking are usually used to prepare:
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Salads
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Cold soups
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Sandwiches
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Tofu summer salad rolls.
Try different combinations of foods that are not cooked to prepare delicious meals and snacks.
Governement of Canada. [2019]. Healthy cooking methods. Canada's food guide. Recuperado de: https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-cooking-methods/#section-2