Healthy eating isn’t just about what you eat—it’s also about how you cook it. Choosing the right cooking methods can help you reduce added fat, salt, and sugar while keeping flavour and nutrients intact.
Here are some simple, nutritious ways to prepare your meals:
- Baking: Uses dry heat in the oven—great for vegetables, lean meats, and fish.
- Broiling: Cooks food quickly under high heat. Ideal for thin cuts of meat or fish.
- Grilling: Adds smoky flavour with little or no added fat. Try it with veggies, tofu, or lean meats.
- Roasting: Similar to baking but starts at a higher temperature to crisp the outside.
- Steaming: Cooks food with water vapour—perfect for preserving nutrients in vegetables and fish.
- Poaching: Gently simmers food in water or broth. Great for eggs, poultry, and fruit.
- Stir-frying or sautéing: Quick cooking with a small amount of oil, preferably olive oil or avocado oil. Works well for veggies, tofu, or shrimp.
- Microwaving: A fast, low-fat way to cook or reheat food while retaining nutrients.
Tip: Avoid deep-frying, curing, or caramelizing too often—these methods can add excess fat, salt, or sugar.
Using healthier cooking methods can:
- Lower your intake of saturated fat and sodium
- Preserve more vitamins and minerals
- Help manage weight and reduce the risk of chronic disease
Whether you follow Canada’s Food Guide or the U.S. Dietary Guidelines, both recommend cooking more meals at home using simple, whole ingredients and healthy techniques.
Small changes in how you cook can make a big difference in how you feel. Try swapping out frying for baking or steaming and enjoy meals that are both delicious and nourishing.
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