Healthy Cooking and Basic Methods of Cooking

1. HEALTH AND
COOKING

2. When creating and making a meal or planning a
menu, it is important to take into consideration
healthy eating recommendations to ensure that
the meal/menu can be consumed as part of a
varied, balanced diet.
HEALTHIER COOKING
METHODS

3. Planning
consider whether the meal meets the
nutritional needs and preferences of those it
is being cooked for. Base your meals on
starchy food.
Choosing
When choosing ingredients, choose low
fat/sugar/salt versions, where possible.
Preparing
When preparing food, limit the amount of fat
added and replace salt with other flavorings,
such as herbs.

4. Cooking
Use cooking practices which reduce
the amount of fat needed and
minimize vitamin losses from fruit
and vegetables.
Serving
Serve the meal in proportions which
reflect current healthy eating advice.
Do not forget to include a drink.

5. The choice of cooking method can affect the nutritional profile of a
dish along with the color, texture and flavor.
Grill foods rather than fry to allow fat to drain away.
Drain or skim fat from liquids, e.g. sauces, stews and casseroles.
Dry fry using non-stick pans so no need for oil.
Oven-baked rather than fry.
Steam or microwave vegetables.

6. When cooking:
If using fat, limit the amount used and measure it. Why not try a
spray oil?
Do not add salt to the water when cooking pasta or vegetables.
If microwaving, use only a small quantity of water to reduce the
amount of water-soluble vitamin loss.
Use any cooking water to make a gravy or sauce.

7. Barbequing is a fun, sociable
and healthier way to cook food.
No added fat is required as
heat rays travel upwards to
cook the food placed above on
a grid or spit any fat in the food
then drips away.

8. BASIC
COOKING
METHODS

9. BROILING
Cooking over or under a direct
source of heat
May be radiated by electric,
gas, or charcoal
DRY-HEAT
COOKING METHOD

10. ROASTING
Cooking on a spit before an
open fire
Using live coals or using an
oven with rotisserie
DRY-HEAT
COOKING METHOD

11. BAKING
Cooking food in an enclosed
equipment called oven.
DRY-HEAT
COOKING METHOD

12. SAUTÉING
Cooking in a small amount of
fat or in a lightly greased pan.
DRY-HEAT
COOKING METHOD

13. PAN-FRYING
Cooking the food in a
moderate amount of fat or
cooking oil.
Medium heat
DRY-HEAT
COOKING METHOD

14. DEEP-FAT FRYING
Submerging the food in a big
amount of fat or cooking oil.
DRY-HEAT
COOKING METHOD

15. POACHING
Cooking the food in small
amount of water using the
lowest temperature method
of 71⁰C-82⁰C (160⁰F-180⁰F).
MOIST-HEAT
COOKING METHOD

16. SIMMERING
Cooking the food in liquid
below the boiling point. The
temperature used for this
method ranges from 85⁰C-
96⁰C (185⁰F-205⁰F).
MOIST-HEAT
COOKING METHOD

17. BOILING
Cooking the food until it
reaches its boiling point.
MOIST-HEAT
COOKING METHOD

18. STEAMING
Cooking the food using the
vapor that comes from the
boiling water.
MOIST-HEAT
COOKING METHOD

19. STEWING
Slow method of cooking where
the food is cut into pieces and
cooked in a minimum amount of
liquid, water, stock, or sauce.
MOIST-HEAT
COOKING METHOD