10 Tips for Cooking Healthy, Tasty Food
Healthy eating doesn’t mean giving up on flavor or creativity!
As a chef, I’ve learned that the secret to eating and cooking healthier lies in choosing the right ingredients, the techniques you use, and adding a dash of culinary flair. This list is very easy to read and I believe it is doable for anyone.
Whether you’re trying to build better habits or simply elevate your meals, this guide will show you how to make cooking and eating healthier a delightful experience.
1. Only Use Fresh, Whole Ingredients
Healthy cooking starts with the quality of your ingredients. Whole, minimally processed foods retain more nutrients and natural flavors, forming the base of delicious, healthy meals.
Healthy Fruit:
Berries: High in antioxidants like anthocyanins, which reduce inflammation and protect against chronic diseases such as heart disease and cancer. They’re also low in calories and high in fiber for better digestion.
Apples: Rich in soluble fiber (pectin) that supports gut health, helps regulate blood sugar, and promotes a feeling of fullness. They also contain quercetin, an antioxidant that boosts immunity.
Oranges: Packed with vitamin C, which supports immune function and skin health. They also contain potassium, essential for heart health and blood pressure regulation.
Bananas: High in potassium, which supports muscle and nerve function, and natural sugars for a quick energy boost. They also contain prebiotic fibers that feed healthy gut bacteria.
Grapes: Contain resveratrol, an antioxidant that supports heart health and reduces inflammation. They’re also hydrating and provide natural energy.
Healthy Vegetables:
Spinach: Loaded with iron for energy production, vitamin K for bone health, and folate for brain function. It’s also low in calories and versatile for various dishes.
Broccoli: A cruciferous vegetable rich in sulforaphane, a compound linked to cancer prevention. It’s high in fiber and vitamin C, boosting digestion and immune health.
Bell Peppers: High in vitamin C (even more than oranges!) and beta-carotene, which supports skin, eye health, and immunity. Their bright colors indicate a variety of antioxidants.
Carrots: Rich in beta-carotene, which the body converts into vitamin A for healthy vision and immune support. They’re also naturally sweet, making them a great low-calorie snack.
Lean Proteins:
Skinless Chicken Breast: Low in saturated fat and high in protein, supporting muscle repair and growth. It’s also a versatile ingredient for healthy meals.
Turkey: A great source of lean protein, low in fat, and rich in tryptophan, which supports serotonin production for better mood and sleep.
Eggs: Packed with high-quality protein, vitamins B12 and D, and choline, which supports brain health and development. They’re also budget-friendly.
Tofu: A plant-based protein rich in iron and calcium, making it a great meat alternative. It contains isoflavones, which may support heart and bone health.
Legumes (like lentils, chickpeas, and beans): High in fiber and plant-based protein, they help regulate blood sugar, support gut health, and reduce cholesterol levels.
Whole Grains:
Quinoa: A complete protein (contains all 9 essential amino acids) and a great source of magnesium, which supports muscle and nerve function.
Oats: High in beta-glucan, a soluble fiber that helps lower cholesterol and regulate blood sugar. They’re also heart-healthy and keep you full longer.
Brown Rice or Thai Riceberry: Contains more fiber and nutrients than white rice, including B vitamins, magnesium, and antioxidants. It provides sustained energy.
Foods to avoid:
Packaged Chips and Sugary Cereals: High in unhealthy fats, added sugars, and empty calories, contributing to weight gain and increasing the risk of chronic diseases like diabetes and heart disease.
Frozen Meals with Preservatives: Often loaded with sodium and artificial additives, which can increase blood pressure and cause bloating. They also lack the nutrients found in fresh, whole foods.
2. Master the Art of Portion Control
Eating mindfully is key to enjoying your meals without overeating. Balanced portions help you savor every bite while keeping your diet in check.
How to Eat Healthier:
Use the “Plate Method”:
Fill 50% of your plate with colorful, non-starchy vegetables (e.g., leafy greens, broccoli, bell peppers).
Allocate 25% to lean protein like chicken, fish, tofu, or beans.
Reserve 25% for whole grains such as quinoa, brown rice, or whole-grain pasta.
Pre-Portion Snacks:
Divide nuts, trail mix, or popcorn into small snack-size bags to avoid mindless overeating.
Opt for individual servings of yogurt, hummus, or fruit instead of eating straight from a large container.
Be Mindful of Hunger Cues:
Eat slowly and stop when you feel satisfied, not stuffed.
Wait 10 minutes before reaching for seconds to assess whether you’re still hungry.
How to Cook Healthier:
Serve Individual Portions:
Plate meals in individual bowls or plates rather than serving family-style to limit the temptation to overeat.
Pre-Pack Balanced Meals:
Prepare lunch containers in advance with a mix of lean proteins, vegetables, and grains for portion-controlled, grab-and-go meals.
For example, fill a container with grilled chicken, roasted sweet potatoes, and steamed broccoli.
Use Smaller Plates and Utensils:
A smaller plate makes portions look more satisfying and reduces the likelihood of overeating.
Use smaller utensils to encourage slower eating and better digestion.
By embracing portion control, you can enjoy a wide variety of foods without overindulging, making every meal a satisfying and nourishing experience.
3. Cook with Healthy Fats
Remember, not all fats are bad! Healthy fats add richness and satisfaction to meals while supporting heart and brain health.
How to Eat Healthier:
Avocados, nuts, seeds, and fatty fish like salmon are all examples of ingredients with healthy fats. Try adding them to your diet.
Avoid the unhealthy trans fats found in fried and processed foods.
How to Cook Healthier:
Use olive oil or avocado oil for cooking and dressings.
Do you really need butter? Try alternatives such as mashed avocado or almond butter instead.
4. Maximize Veggies in Every Meal
Vegetables are nutritional powerhouses, packed with essential vitamins, minerals, antioxidants, and fiber that your body needs for optimal health. By making vegetables the star of your meals, you not only boost your nutrition but also enjoy meals that are vibrant, satisfying, and versatile.
How to Eat Healthier with More Veggies
Sneak Greens into Everyday Dishes:
Add spinach, kale, or arugula to sandwiches, wraps, or burgers for an easy nutrient boost.
Toss baby spinach or chopped lettuce into grain bowls or tacos for added freshness and crunch.
Incorporate Veggies as Sides:
Pair meals with a side salad dressed with olive oil and lemon juice.
Sprinkle seeds (like sunflower or pumpkin) or nuts (like almonds or walnuts) over salads for a satisfying crunch and healthy fats.
Snack on Veggies:
Keep pre-cut veggies like carrot sticks, celery, or bell pepper slices ready in the fridge for quick snacking. Pair them with hummus, guacamole, or yogurt dips.
Opt for veggie-based snacks like kale chips or roasted chickpeas.
Boost Breakfast with Veggies:
Add sautéed spinach, mushrooms, or bell peppers to omelets or scrambled eggs.
Blend zucchini, carrots, or cauliflower rice into your morning smoothie for added fiber and nutrition.
How to Cook Healthier with More Veggies
Elevate Your Stir-Fries:
Stir-fry a colorful mix of vegetables like bell peppers, broccoli, snap peas, and carrots with garlic, ginger and my Thaimee All purpose Sauce.
Use Veggies as Substitutes:
Spiralize zucchini, carrots, or sweet potatoes as a low-carb, nutrient-rich alternative to pasta.
Swap out white rice with cauliflower rice or broccoli rice for a lighter, veggie-packed base for stir-fries or curries.
Roast for Flavor:
Roast vegetables like Brussels sprouts, cauliflower, and carrots with olive oil, garlic, and herbs. Roasting brings out their natural sweetness and creates a delicious caramelized texture. Glazed with Thaimee Sweet Chili Sauce for an extra touch.
Pair roasted veggies with quinoa or chickpeas for a simple, hearty meal.
Make Veggies the Star of Soups and Stews:
Create hearty soups like minestrone, pumpkin soup, or veggie-packed lentil stew.
Blend roasted tomatoes, carrots, and red peppers into a creamy vegetable bisque.
5. Swap Refined Grains for Whole Grains
Whole grains are nutrient-dense powerhouses, offering more fiber, vitamins, and minerals than refined grains. They provide sustained energy, support digestion, and help you feel fuller for longer, making them an essential part of a healthy diet.
How to Eat Healthier with Whole Grains
Start Your Day with Whole Grains:
Swap sugary cereals for a hearty bowl of oatmeal topped with fresh fruit, nuts, and a drizzle of honey for natural sweetness.
Experiment with other breakfast grains like amaranth or millet porridge for added variety.
Incorporate Grain Blends:
Mix whole grains like quinoa, wild rice, and barley for side dishes or salads. Their varied textures and flavors add depth to your meals.
Try bulgur wheat or farro as a base for grain bowls or pilafs.
Replace Refined Grains in Snacks:
Opt for popcorn instead of chips—it’s a whole grain and can be flavored with herbs and spices for a healthier snack.
Choose whole-grain crackers or rice cakes for dips and spreads.
How to Cook Healthier with Whole Grains
Enhance Flavor by Toasting Grains:
Toast grains like farro, quinoa, or millet in a dry pan before cooking to bring out their nutty, rich flavor.
Toasting can also reduce bitterness in grains like quinoa by removing their natural coating, saponin.
Use Whole-Grain Breadcrumbs:
Replace regular breadcrumbs with whole-grain versions in recipes like meatballs, veggie patties, or coatings for baked chicken or fish.
Swap Refined Pasta and Rice for Whole Grains:
Replace white rice with brown rice, wild rice, or a blend of the two for added texture and nutrients.
Use whole-grain pasta for dishes like spaghetti or mac and cheese to make them more filling and nutritious.
Bake with Whole Grains:
Replace all-purpose flour with whole-wheat or spelt flour in baked goods like muffins, pancakes, and breads.
Add oats to cookies or energy bars for a fiber boost.
Why Choose Whole Grains?
Fiber-Rich: Promotes better digestion and helps maintain healthy cholesterol levels.
Nutrient-Dense: Whole grains are packed with B vitamins, magnesium, and iron.
Slow Energy Release: Their complex carbohydrates provide sustained energy and help regulate blood sugar levels.
Pro Tips to Maximize Whole Grain Use
Batch Cook Grains: Cook extra quinoa, farro, or brown rice to use in meals throughout the week, like salads, stir-fries, or grain bowls.
Explore New Grains: Try lesser-known options like teff, freekeh, or sorghum to keep your meals exciting and nutritious.
Go for Whole-Grain Snacks: Choose whole-grain granola bars, crackers, or baked goods for quick and wholesome snacking.
By incorporating whole grains into your meals, you’ll not only enhance the flavor and texture of your dishes but also enjoy the numerous health benefits they bring.
6. Reduce Sugar Without Losing Sweetness
I have a sweet tooth. The idea of cutting sugar scares me sometimes but I have learned it’s possible. I have been practicing this since last summer and it works. Cutting back on sugar doesn’t mean sacrificing flavor or giving up dessert! It’s about embracing natural, healthier alternatives that satisfy your sweet tooth while supporting your overall health. Small changes can make a big difference in reducing added sugar in your diet.
How to Eat Healthier by Reducing Sugar
Snack on Naturally Sweet Foods:
Enjoy fruits like dates, figs, or frozen grapes, which provide natural sweetness along with fiber and essential nutrients.
Opt for dried fruit without added sugar as a portable and satisfying snack.
Upgrade Your Yogurt Game:
Choose plain yogurt and top it with fresh berries, sliced bananas, or a drizzle of honey for natural sweetness.
Add a sprinkle of nuts or granola for crunch and texture.
Choose Naturally Sweet Beverages:
Skip sugary sodas and flavored drinks; instead, go for infused water with citrus, berries, or cucumber.
Replace sugary teas with herbal teas like chamomile or hibiscus, which have a natural hint of sweetness.
How to Cook Healthier by Reducing Sugar
Use Natural Sweeteners in Baking:
Replace refined sugar with mashed bananas, unsweetened applesauce, or pureed dates in baked goods like muffins or cookies.
Experiment with honey, maple syrup, or coconut sugar, or date sugar which are less processed and bring a unique flavor and nutrients.
Make Fruity Desserts:
Bake or grill fruits like apples, pears, or peaches with a dash of cinnamon for a naturally sweet treat.
Blend frozen bananas into a creamy, sugar-free “nice cream.”
Why Reduce Sugar?
Improved Energy Levels: Reducing sugar helps avoid energy spikes and crashes, keeping you energized throughout the day.
Better Heart Health: Cutting back on sugar can help lower blood pressure and reduce the risk of heart disease.
Reduced Cravings: Natural sweetness helps break the cycle of overconsumption and promotes mindful eating.
Pro Tips for Reducing Sugar
Read Labels: Look for hidden sugars in packaged foods and opt for unsweetened versions when possible.
Gradual Reduction: Slowly reduce the sugar in your coffee, tea, or recipes to help your taste buds adjust.
Embrace Whole Foods: Whole fruits and vegetables contain natural sugars balanced with fiber and nutrients, making them better for your health.
By using these tips, you can enjoy sweetness in your meals and desserts while nourishing your body and cutting out unnecessary sugars. It works with me and I hope it will do magic for you too.
7. Try New Cooking Techniques
The way you cook your food can significantly impact its nutritional value and flavor. By experimenting with healthier cooking techniques, you can retain more nutrients, cut back on unnecessary fats and calories, and elevate the taste of your meals. Most of all, I think it’s truly fun and satisfying to cook for yourself.
How to Eat Healthier with Better Cooking Techniques
Choose Grilling , Roasting or Baking over Frying:
Grilled chicken, fish, or veggies provide a smoky, charred flavor without the added oils and fats from frying.
At restaurants, opt for grilled or baked options to make healthier choices.
Swap Creamy for Light:
Choose broth-based soups over cream-based ones for a lighter, more nutrient-rich option.
Use pureed vegetables like carrots, sweet potatoes or cashews as a base for creamy-textured soups without the added cream.
Focus on Steaming and Poaching:
Steaming vegetables preserves their natural flavors and nutrients, making them a healthier alternative to boiling.
Poach proteins like fish or eggs for a delicate texture with minimal added fat.
How to Cook Healthier by Trying New Techniques
Roasting for Rich, Caramelized Flavors:
Roast vegetables like Brussels sprouts, carrots, and sweet potatoes at high heat to enhance their natural sweetness and develop a crispy texture. Try this recipe.
Toss with olive oil, salt, and pepper, and add fresh herbs or spices for extra flavor (or try our Thaimee Laab Spice!)
Stir-Frying for Quick, Nutrient-Preserving Meals:
Use a wok or a large skillet to stir-fry vegetables and lean proteins quickly over high heat. This method locks in nutrients while maintaining a crisp texture.
Add a splash of Thaimee all purpose sauce for a quick stir fry dish, it’s your secret weapon in your kitchen.
Grilling for Smoky Depth:
Grill meats, seafood, or veggies for a low-fat, high-flavor option. Marinate ingredients with olive oil, herbs, and spices to enhance flavor without adding calories.
Air-Frying for a Healthier Crunch:
Use an air fryer to replicate the texture of fried foods with minimal oil. Perfect for crisping up vegetables, chicken, or even snacks like chickpeas. If you don’t have an air fryer at home, you can utilize your oven as well.
Sous Vide for Precision Cooking:
This technique involves vacuum-sealing food and cooking it slowly in a water bath at a precise temperature. It locks in moisture and flavor without the need for added fats. I promise I will talk more about this technique later in depth.
Why Try New Techniques?
Nutrient Retention: Methods like steaming, stir-frying, and roasting help preserve vitamins and minerals in your food.
Flavor Boost: Techniques like grilling and roasting naturally enhance the taste of your ingredients without heavy sauces or added salt.
Health Benefits: Choosing lighter cooking methods reduces unhealthy fats and calories, supporting better heart health and weight management.
Pro Tips for Exploring Techniques
Start Small: Experiment with one new technique each week to find what works best for your lifestyle and palate. Have fun with it and try not to feel intimidated. Cooking is not rocket science. The more you practice, the better the results.
Invest in Tools: Consider investing in quality pot and pans. From my experience, it makes a big difference. If you can’t afford a whole set, start small. Remember, health is wealth. Another tool that I like and believe it’s worth investing in, is a steamer basket. Finally, if you can, an air fryer is a great option, especially if you love frying food. You don’t need to have everything at once but buy them over time as you grow your repertoire.
8. Prep Ahead for Success
Meal prepping is a game-changer for maintaining a healthy lifestyle. By preparing meals and snacks in advance, you save time, reduce stress, and make it easier to stick to healthier choices throughout the week. A little planning can go a long way in setting yourself up for success.
How to Eat Healthier with Meal Prep
Stock Up on Easy Snacks:
Keep boiled eggs, pre-cut fruits, and veggie sticks (like carrots, celery, or bell peppers) in the fridge for grab-and-go options.
Portion nuts, trail mix, or roasted chickpeas into snack-sized bags or containers for quick and nutritious snacks.
Plan Breakfast in Advance:
Freeze individual smoothie packs by pre-portioning fruits, greens, and seeds into zip-top bags. Just add liquid and blend for a quick, healthy breakfast.
Prepare overnight oats in jars with toppings like berries, nuts, and cinnamon for a ready-to-eat morning meal.
Batch Cook Basics:
Roast a big tray of vegetables or cook a batch of brown rice or quinoa to use in various meals throughout the week.
Grill chicken, tofu, or other proteins in advance for easy additions to salads, wraps, or grain bowls.
How to Cook Healthier with Meal Prep
Portion Out Single-Serving Meals:
Divide soups, stews, or chili into single-serving containers for quick reheating.
Use freezer-safe containers to store portions that can be defrosted as needed.
Prepare Grain Salads with Protein:
Make hearty salads with grains like quinoa, farro, or barley, and add chopped veggies and a protein like grilled chicken, chickpeas, or tofu. Dress with a simple vinaigrette right before eating to keep it fresh.
Assemble Ready-to-Cook Ingredients:
Pre-chop vegetables and store them in airtight containers for stir-fries, roasted dishes, or soups.
Marinade proteins in advance so they’re ready to cook when needed.
Why Meal Prepping Works
Saves Time: Spend less time cooking during busy weekdays by preparing in bulk.
Encourages Healthy Choices: Having healthy meals and snacks readily available reduces the temptation to opt for less nutritious fast food or takeout.
Portion Control: Pre-portioned meals help you avoid overeating and stick to balanced servings.
Pro Tips for Successful Meal Prep
Invest in Containers: Use stackable, reusable containers for easy storage and portioning. Glass containers are great for reheating.
Plan a Menu: Create a simple weekly menu so you know exactly what to prep and minimize food waste.
Mix and Match: Prep components (like roasted veggies, grains, and proteins) that can be combined into multiple meals for variety.
9. Hydrate, Hydrate, Hydrate
Staying hydrated is a cornerstone of good health, yet it’s often overlooked. Proper hydration supports digestion, helps maintain energy levels, keeps your skin glowing, and improves overall well-being. Making hydration a priority is an easy and impactful way to enhance your daily routine. When I was a line cook in the kitchen, I learned a valuable lesson. I was in the middle of a service and started to cramp up. My chef handed me water and said “keep hydrated Hong, we need to get through the service”. that advice has always stayed with me.
How to Eat Healthier by Staying Hydrated
Infuse Your Water:
Add natural flavors to your water with lemon, lime, cucumber, berries, or mint. Infused water makes drinking more enjoyable and helps you stay on track.
Pro Tip: Keep a pitcher of infused water in your fridge for a refreshing, ready-to-drink option.
Limit Caffeine:
Avoid caffeine after lunch as it can dehydrate you and disrupt sleep patterns. Opt for herbal teas or decaf options in the afternoon.
Replace sugary sodas or energy drinks with sparkling water flavored with a splash of 100% fruit juice. Making your own soda is a fun way to be creative as well. You will feel better knowing that you do good to your own body.
Eat Water-Rich Foods:
Incorporate foods with high water content like cucumbers, watermelon, oranges, celery, and strawberries into your meals and snacks.
These foods not only keep you hydrated but also provide essential vitamins and minerals.
If you can, try to incorporate fresh coconut water. It is packed with nutrients and keeps you hydrated.
How to Cook Healthier with Hydration in Mind
Use Herbal Teas in Cooking:
Replace water with herbal teas like chamomile, green tea, or ginger tea as a base for soups or stews to add subtle flavor and health benefits.
Brew teas and use them to cook grains like rice or quinoa for an extra layer of flavor.
Incorporate Water-Rich Ingredients:
Add cucumber slices to salads, blend watermelon into smoothies, or include celery in soups and stir-fries to naturally boost hydration.
Use zucchini or squash as a water-rich addition to pasta dishes or casseroles.
Why Hydration Matters
Supports Digestion: Water helps break down food and keeps your digestive system functioning smoothly.
Boosts Energy: Staying hydrated can prevent fatigue and improve concentration.
Enhances Skin Health: Proper hydration keeps your skin supple, reduces dryness, and promotes a healthy glow.
Aids in Detoxification: Water helps flush out toxins and supports kidney function.
Pro Tips for Staying Hydrated
Set Reminders: Use a water-tracking app or set alarms on your phone to remind you to drink throughout the day.
Carry a Reusable Bottle: Having a water bottle with you at all times makes it easier to stay hydrated.
Start and End the Day with Water: Begin your morning with a glass of water and make it the last thing you drink before bed.
10. Indulge Occasionally And Mindfully
Healthy eating isn’t about perfection. Treat yourself occasionally, but do so in moderation and with intention.
How to Eat Healthier:
Enjoy small portions of your favorite indulgent foods without guilt.
Balance indulgent meals with lighter, nutrient-packed options.
How to Cook Healthier:
Make healthier versions of comfort foods by using wholesome ingredients. For example, bake instead of frying, make cookies at home, and use alternative flours in desserts.
The Bottom Line
Eating and cooking healthier isn’t about sacrificing flavor—it’s about making thoughtful choices that nourish your body and excite your taste buds. By focusing on fresh, whole ingredients and experimenting with new techniques, you can transform your kitchen into a place of wellness and delicious creativity.
I hope these tips inspire you to live a healthier lifestyle. So grab your apron, stock up on vibrant produce, and start cooking your way to a healthier, tastier life. Bon appétit!