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Nutritionists will tell you, quite rightly, that all food provides nutrition. Just how much nutrition and how beneficial it is though depends on certain factors. Among the worst things that can happen to food are additives and processing food in order to increase shelf life.

Being a healthy cook can be achieved with a few simple rules and guidelines:

FRESH
Buy fresh produce whenever possible. Wash it thoroughly before use. Do not buy too much as it will have less vitamins once it has been stored a while.

ORGANIC
Buy organic foods if you can afford it. Although the price is often a little higher the taste is much better.

GROW YOUR OWN
Ideally grow your own vegetables and fruit. This way you know that no insecticides and pesticides have been used. Even if space is limited you may be able to grow tomatoes and various herbs indoors, possibly on your kitchen windowsill. Alternatively could plant them on sunny terrace in planters.

Do not overcook vegetables as they will loose valuable vitamins and minerals. Serve them whilst they are still crunchy and not a soggy mess. Use the water from cooking vegetables to make your gravy or sauce. This will add flavour and goodness. However do not use the water from potatoes. Serve a good mix of fruit and vegetables, especially leafy,green vegetables.

LESS FAT
Buy lean cuts of meat, preferably fresh from the butchers, and not packaged or frozen. Eat red meat less often. If the only meat you can afford to but is fatty cut as much off before cooking as possible.Skin chicken before cooking also.

LABELS
Check food labels and aim to buy products that are low in added salt, sugars and hydrogenated fats or Trans Fatty Acids. Most labels no offer a wealth of information if you know what to look for.

TRANS FATTY ACIDS OR HYDROGENATED FATS.
These fats are real artery blockers and not good for you at all. Avoid hydrogenated fats at all costs or at least limit your intake.

OIL
Use olive oil for cooking as it is tastier and healthier than many fats. Use a good, olive oil based margarine for spreading, baking and cooking also.

FAT
As a way of reducing fat in take avoid using cream in recipes. Try creme fresh or fromage frais instead or a low fat cream if available. Only use skimmed or semi skimmed milk, not whole milk. Try rice or soya milk as a healthy low fat alternative.

PANS
Throw away your frying pan and invest in a griddle pan. This will cook such things as bacon without the need to add anything, such as oil or fat yet the taste will not be compromised.

BROWN

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