Ways & How

How to Prepare Diet Food

How to Prepare Diet Food

Going on a diet does not mean that you should deprive yourself of the foods that you love. Rather, it means that you should eat nutritious foods and maintain a healthy weight. You will be able to achieve your health goals through proper meal planning with healthy diet food choices. It is best to prepare your own diet foods so that you are sure of the ingredients they contain and can choose the healthiest ways to prepare your food. Here are some ways on how to prepare diet food:

  1. Steam your food. Steaming is one of the healthiest ways to prepare and cook food. It involves cooking food in an enclosed environment infused with steam. It helps seal in the flavor and does not add in any fats and oils during the preparation. It also helps preserve nutrients much better than any other cooking method. If you want to prepare diet food through steaming, you can apply this cooking method to fish, shellfish, vegetables, and chicken. If you want some added flavor, you can throw on a variety of spices like garlic, ginger, basil, and onions. You could even try lemon zest.

  2. Include whole grains in your diet. There are two types of carbohydrates: simple and complex carbs. Simple carbohydrates are unhealthy because they cause sudden spikes in your blood glucose levels. You should eat more complex carbohydrates since they help you feel full longer and keep your blood glucose and insulin levels stable. Examples of complex carbohydrates that you could include in your diet are brown rice and whole wheat pasta. Avoid refined and processed grains.

  3. Use smart fats. Not all fats are bad for you. You should include healthy fats in your diet, such as monounsaturated and polyunsaturated fats. In preparing diet food, replace vegetable oil with plant oils like canola oil, olive oil, and peanut oil. Also include fatty fish in your diet, such as sardines, salmon, mackerel, herring, and anchovies, since they contain omega-3 and omega-6 fatty acids, which boost heart health. Avoid fats from animal sources.

  4. Broil and grill meat. Both of these cooking methods expose meat to direct heat, allowing fat to drip away. The only difference is that the heat comes from above when broiling and from below when grilling. However, both broiling and grilling are great for fish like salmon and lean cuts of beef and chicken, as long as they have been marinated before or basted during cooking. You also don’t have to add any oil to meats when using these cooking methods.

  5. Eat smaller portions. The problem with eating in restaurants and fast food chains is that you do not have any control over their serving sizes. While you may choose not to finish your food and just eat a portion of it, it can be very tempting to eat the whole dish. This should not be a problem when you prepare your own diet food at home since you control how much food you make and eat. Use smaller plates to control your serving sizes and add more leafy vegetables if you do not feel sated. You could also finish up a meal with fresh fruit if you are craving something sweet.

Knowing how to prepare diet food properly can guide you in planning your meals while on a diet. In fact, these tips are not only applicable to diet meal planning but also to healthy meal planning in general.


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