1. Healthier Cooking Practices
Healthier Cooking Practices

2. Introduction
Cooking methods have a big impact on the overall nutritional profile of a dish.
There are simple ways to make your meal healthier:
grill rather than fry foods;
if you do fry your foods choose unsaturated oils (e.g. olive oil, sunflower oil) and use in small amounts – why not try spray oils?
boil potatoes instead of roasting;
poach eggs instead of frying;
steam or microwave vegetables to prevent over cooking and excess nutrient loss;
bake foods instead of deep fat frying;
Avoid adding butter to vegetables and potatoes!

4. Fruit and Vegetables
Choose frozen vegetables – they are often more nutritious than fresh varieties because freezing preserves the nutrients.
Eat fruit and vegetables as quickly as possible after preparation to maintain antioxidant and vitamin C levels.
Steam or microwave your vegetables instead of boiling. Steaming retains many of the nutrients that may be lost in boiling because some nutrients are water soluble and are lost in the water.
Use as little water as possible when you cook fruit and vegetables.

5. Fruit and Vegetables
Try not too overcook your fruit vegetables.
Avoid adding fat or rich sauces to fruit and vegetables (e.g. honey glazed carrots, apples stewed in syrup).
Serve main meals with a salad or selection of vegetables.
Try adding extra vegetables to dishes, e.g. in a casserole, Bolognaise or a homemade tomato pasta sauce.
Use mayonnaise or other fat-based dressings sparingly. Go for lower-fat options.
Have fresh fruit as a dessert – it will also count towards your 5 A DAY.

6. Starchy Foods
Base your meals on starchy carbohydrates (e.g. pasta, bread, rice and potatoes).
Choose wholegrain and higher fibre versions where possible.
Why not start your day with a wholegrain high fibre breakfast cereal?
Serve your curry with naan bread or wholegrain rice, or your Bolognaise with wholegrain pasta.
Choose oven-baked potato with the skins on (high in fibre, vitamins and minerals!)

7. Milk and Dairy Foods
Have some dairy or dairy alternatives, choosing lower fat and lower sugar versions where possible (e.g. semi-skimmed milk, low fat yogurt, reduced fat cheese).
Grating cheese instead of freely slicing is a good method to avoid using more than you need!
Try to use low fat plain yogurt or fromage frais instead of cream, crème fraiche or mayonnaise.

8. Meat
Choose lean cuts of meat and trim off any visible fat (e.g. bacon rind, chicken skin).
Drain off any excess fat when cooking mince.
Grill or griddle meat, rather than frying or roasting.
Add extra vegetables and pulses to stews, sauces and casseroles (e.g. red kidney beans to a chilli) - this helps to increase the fibre content, reduced the fat content and add extra protein.
Try and eat less red and processed meat.

9. Try poaching, baking or grilling fish rather than frying or battering.
You should aim for at least two portions of fish a week, one of which should be oily.
Opt for a healthier fish and chips:
Breadcrumb and bake the fish instead of batter and deep fat frying;
Make homemade oven baked chips – instead of adding salt, try paprika!
Serve with peas or baked beans.
Remember: smoked fish contains salt as can canned, so check the labels and pick the lower salt varieties.

10. Salt
Add herbs and spices to food for extra flavour rather than adding salt (e.g. coriander, basil, paprika).
Try using alternatives such as garlic, ginger, chilli and lime in stir-fries.
Add a bit of lemon juice to fish and black pepper to eggs!
Try not to add salt at the table.
Check food labels and try to choose foods with a lower salt content (especially stock cubes and gravy granules).
Go easy on soy sauce and other table sauces as these can be high in salt.

11. For more information about healthier eating and cooking, go to www
For more information about healthier eating and cooking, go to