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Tips for Processing Healthy & Delicious Food - The trend of a healthy lifestyle has begun to be entrenched among the community. Such as awareness of the importance of consuming healthy foods. At present, various degenerative diseases such as hypertension, diabetes, cancer, obesity, and heart disease are increasing in number. One reason is due to a poor diet.

So what is healthy food like? Healthy food must fulfill a balanced nutritional element for the body. Food must also provide a sense of fullness, and does not contain microorganisms that can interfere with the health of the body. Here are tips that can be used as guidelines for the mothers in compiling a healthy menu for the family.


  • 1. Choose fresh food because fresh food has better quality and nutritional value than frozen or canned foods.
  • 2. Always clean and wash food to be processed. The goal is to reduce microbial contamination, remove dirt or worm eggs that stick to the surface of the food.
  • 3. Remove offal products in the Mother's shopping list. Especially foods that contain high levels of cholesterol.
  • 4. Consume lots of fish, such as tuna, snapper, salmon, and mackerel. Fish species are rich in protein and contain omega 3 fatty acids that are higher than other types of fish.
  • 5. Choose meat or chicken products that do not contain much fat, such as free-range chicken or skinless chest parts. For beef, the inner and outer parts can be chosen. The type of meat tetelan, samkan and brisket should be reduced because the fat is high.
  • 6. For fat products, choose the type of vegetable fat such as canola oil, olive oil or sunflower seed oil.
  • 7. Buy fruit that is in the season because it will be fresher and cheaper.
  • 8. Leave the habit of buying soft drinks. Choose water or fresh fruit juice which is healthier because it contains vitamins, minerals, and fiber.


  • Processing vegetables should be boiled first and then cut into pieces, considering that vegetables contain lots of vitamins B and C which are soluble in water. Pay attention when boiling, you should not water too much, enough until the boiled ingredients are submerged by water.
  • Choose steamed or boiled cooking methods, this cooking method is healthier than frying because it doesn't use fat. Steamed food also has more nutrients because there is not much nutrition wasted during the cooking process.
  • Cooking with the stir-fry method with a little fat is recommended because compared to foods that are consumed in many oils. In addition to a high fat, many foods fried in oil also reduce the content of vitamins A, D, E and K because this type of vitamin dissolves in fat.
  • Food such as fish should be cooked by steaming. In fish containing omega-3 fatty acids, it is easy to experience damage due to heating such as frying pans due to the oxidation process.
  • Use a short cooking method with not too high heating temperature. This is because nutrients generally will be damaged in high-temperature heating, especially in the class of vitamins and minerals.
  • Choose stainless steel cookware, pottery or ceramics that are not easily scratched. If using a plastic cooker, make sure the tool is labeled food grade to be safe for health.
  • Avoid giving cooking spices like vetsin excessively. Use fish, chicken or meat broth because the meat contains delicious, natural glutamate compounds like MSG.
  • Limit the use of salt. So that the dishes remain delicious even though a little salt can be dealt with by adding natural herbs, such as onion, garlic, pepper, nutmeg, and a little sugar.
  • In order to look more attractive and healthy, use natural dyes in processing food, cakes or drinks. Like green coloring from the juice of suji and pandan leaves, yellow from turmeric, carrots or pumpkin. Red from beetroot or secang wood. Green from spinach and black from kluwak seeds.

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