A healthy diet comprises of healthy ingredients and healthy cooking methods. Learn the quick tips for healthy cooking to prevent tampering food nutrition. After all one needs healthy food to prevent diseases. These quick healthy cooking tips will also help to preserve the original taste of the food which is otherwise destroyed with unhealthy cooking methods.

• Wash vegetables in potassium permanganate water and then with plain water.  Potassium permanganate removes pesticides sprayed on the vegetables.
• Cut vegetables after washing. Washing vegetables after cutting will wash away the nutrition contained in them.
• Do not over cook vegetables, cooking more reduces nutrition. Fresh vegetables cook faster and do not require more spices; they taste good even with less spice.
• Never cook greens in acidic foods like lime and tamarind. The absorption of nutrients from the green vegetables becomes difficult.
• Make use of pressure cooker as much as possible. Cooking in it retains much of the nutrition than cooking in an open vessel or pot.
• Always cook on low flame in pressure cooking instead of high flame.
• Avoid deep frying, at high temperate the nutrition of food is destroyed.  Grill instead of deep frying.
• Broiling food instead of deep frying is also healthy because the cooking time is short. 
• Stir frying food also retains food’s nutrition. Less fat is required and the food is cooked quickly.
• Try poaching food. Simmer food in low flame, do not boil the liquid. Poaching eggs is the most popular way of cooking healthy eggs but you can also poach fish, chicken and fruits.
• Roast meat on a rack to drain away unhealthy fats. Roasted vegetables are delicious as well as nutritious. Roast vegetables separately and do not mix with meat for cooking.
• Onion and garlic should be cut and kept for 10-15 minutes before they are consumed. They are less nutritious when consumed immediately after cutting.
• Boil unpasteurized milk for 10-15 minutes after it starts to boil, it will kill bacteria and germs contained in them.
• Used plain unpainted cookware for cooking. Do not use fancy decorated pans; they contain toxins that can cause severe damage to your digestive system.
• Using aluminum cookware for cooking can increase aluminum levels in brain. Alzheimer’s patients have high levels of aluminum in their brain tissues. Stainless steel utensils are best.
• Always add salt at the end of cooking. Adding salt in the beginning pulls the moisture out of the vegetables which contains all the nutrition.
• Cut down salt in recipes, it is not healthy.

Image courtesy: healthyweighthabits.com