In a world where ready meals and ultra-processed foods often take over our plates, it’s essential to regain control of what we eat. Cooking healthier might seem complicated, but with a few smart habits, your meals can easily become powerful allies for your health. Discover 10 simple and effective ways to cook healthier without giving up on pleasure.
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Why is healthy cooking so important?
Healthy cooking goes far beyond simply “eating well.” Here’s why it matters:
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- Ingredient control: You can avoid hidden sugars, saturated fats, and artificial additives.
- Prevent disease: A balanced diet helps reduce the risk of diabetes, hypertension, and cardiovascular issues.
- Energy boost: Homemade meals provide the nutrients needed for a productive day.
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What are the healthiest cooking styles?
Some cuisines around the world are praised for their health benefits:
- Mediterranean cuisine: Olive oil, vegetables, fruits, whole grains and fish—great for heart health.
- Asian cuisine: Light, quick stir-fries packed with colourful veggies and healthy oils.
- Plant-based cuisine: Legumes, whole grains and veggies make it high in fibre and plant protein.
What’s the best way to cook food?
Your cooking method matters just as much as your ingredients:
- Steaming: Preserves most nutrients in veggies.
- Oven baking: A low-fat way to cook entire meals.
- Wok cooking: Quick and low-fat, while keeping veggies crunchy.
- Slow cooking: Brings out flavour and preserves nutrients.
Try to avoid deep-frying or high-heat cooking, which can reduce the nutritional value of your food.
10 practical tips for healthier cooking
1. Focus on fresh, whole foods
Processed foods often contain hidden sugars and unhealthy fats. Choose instead:
- Fresh fruit and vegetables
- Lean proteins
- Whole grains
2. Cut down on added fats
Fat isn’t the enemy—but it should be used wisely:
- Cook with olive oil or avocado oil
- Use Greek yogurt or plant milk instead of cream
- Opt for non-stick pans to avoid extra oil
3. Reduce salt intake
Too much salt can harm your health. Replace it with:
- Fresh herbs like parsley, rosemary or coriander
- Flavourful spices like turmeric, paprika or ginger
4. Choose natural sweeteners
Avoid refined sugar by using:
- Honey or maple syrup
- Fresh or dried fruit in your baking
5. Add more plant-based proteins
They’re full of fibre and perfect for variety:
- Lentils, chickpeas, kidney beans
- Tofu, tempeh or seitan
6. Add vegetables to every meal
They’re low in calories and full of nutrients:
- Grate carrots or courgettes into sauces or stews
- Start your meals with a crunchy salad
7. Replace refined foods
Whole grain options keep you full longer and are richer in nutrients:
- Swap white bread for wholemeal
- Try brown rice, bulgur, or quinoa instead of white rice
How to make healthy cooking easier?
Healthy cooking doesn’t have to be time-consuming. Here are a few tips:
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- Plan your meals: A weekly menu saves time and cuts food waste
- Try batch cooking: Prepare several meals at once for busy days
- Use smart tools: Steamers, food processors or a slow cooker can speed things up
Local tips: healthier cooking in the UK
In the UK, embracing healthier cooking can include simple swaps like using rapeseed oil for frying, choosing oatcakes or wholegrain crackers over biscuits, or cooking a Sunday roast with plenty of seasonal vegetables. Explore British classics with a healthy twist—try a lentil shepherd’s pie, or grilled fish with a side of mushy peas and steamed new potatoes. And don’t forget, a homemade porridge topped with fresh berries is a perfect start to a balanced day!
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And you, what are your go-to tips for healthier cooking? Join the conversation on X (Twitter).
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