--- title: "21 Tips for Improving the Health of Your Cooking and You ..." description: "Use Lettuce Instead of Bread; Prep Ingredients in Advance; Bake Instead of Frying Your Favorite Foods; Only Cook One Serving of Indulgent Foods; Eat Small Portions of Even Some Healthy Foods; More ..." url: "https://diet.allwomenstalk.com/tips-for-healthier-cooking/" category: "diet" last_updated: "2026-06-02" --- # 21 Tips for Improving the Health of Your Cooking and You ... Cooking at home is one of the best ways to control your calorie, fat, sugar and salt intake. This is because you can use only ingredients that align with your health goals. Not sure where to start? Learning to prepare delicious and healthy meals at home isn't easy, but with time and practice, you'll get it right. Here are some tips that will get you started off just right. Good luck! ## 1. Use Lettuce Instead of Bread _ Source: Caveman Cuisine: Cool Roast Beef_ Skipping bread can save you hundreds of calories. Lettuce wraps your favorite sandwich fixings in a crunchy outer layer that is low in calories and super satisfying. ## 2. Prep Ingredients in Advance ![Prep Ingredients in Advance](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/yc/m6/b6dttlqn5606b6d6bf8cb665228391_600x527.jpg) Source: [Sweet Potato, Chickpea & Chorizo](https://goo.gl/KkEb8l) Slice and dice your fruits and veggies and it will be easy to reach for them when you get hungry. ## 3. Bake Instead of Frying Your Favorite Foods ![Bake Instead of Frying Your Favorite Foods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/j8/u6/d4z5tlh056030694107b7300225356_600x599.jpg) Source: [Grilled, fried or baked chicken](https://www.prodege.com/) Stop frying chicken, fish and potatoes and try baking them instead. You don't have to sacrifice flavor or give up your favorites, but you can save a load of calories. ## 4. Only Cook One Serving of Indulgent Foods ![Only Cook One Serving of Indulgent Foods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/k3/bu/vckof8wr5606c89451bf8320009109_500x667.jpg) Source: [Mini Chocolate Bar Mug Brownie](https://goo.gl/gV0eMP) Love brownies and cookies? Don't we all. Try cookie mug versions so that you eat only one portion instead of an the entire batch. ## 5. Eat Small Portions of Even Some Healthy Foods _ Source: Healthy Fats, Healthy Hearts: A_ Healthy foods like avocados and nuts are great choices, but take it easy on portion size since they are higher in calories than other options. ## 6. Eat Whole Grains ![Eat Whole Grains](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/nb/ml/t9po6mk95606b724ca3f8310421770_600x800.jpg) Source: [Whole Grains Could Prolong Our](https://goo.gl/MKXxjv) Whole grains are higher in nutrients and they are more satisfying. Buy whole grain bread, pasta, crackers and cereal. ## 7. Use Lots of Spices when You Cook ![Use Lots of Spices when You Cook](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ky/di/r6ykkq4d5606b7413a431177402001_400x600.jpg) Adding spices to your foods gives them tons of flavor without adding a bunch of fat or calories. ## 8. Rinse Canned Foods to Wash Away Excess Salt ![Rinse Canned Foods to Wash Away Excess Salt](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/m7/zz/tefmd6bu5606b75e39327385343570_600x600.jpg) Source: [3 Reasons to Avoid Canned](https://www.fitday.com/fitness-articles/nutrition/healthy-eating/3-reasons-to-avoid-canned-vegetables.html) Too much salt can lead to bloating. If you rinse your canned beans and veggies, you get rid of a good portion of that sodium. ## 9. Double the Veggies in Recipes ![Double the Veggies in Recipes](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/go/nu/yo1zvect5606b783b6883976537566_600x741.jpg) If you're making soup, salad or a casserole that calls for veggies, double the amount called for to make the meal more satisfying without adding a bunch of calories. ## 10. Put the Healthy Stuff in Front of Your Fridge ![Put the Healthy Stuff in Front of Your Fridge](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/w0/cz/ylmwlgqi5606b7ac4b557957090907_600x602.jpg) Source: [The Full-Fridge Fantasy Moms In](https://goo.gl/PxyKck) Pile the healthy stuff at the front of your fridge and you're more likely to grab it when you get hungry. ## 11. Have an Open Faced Sandwich ![Have an Open Faced Sandwich](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/js/wr/ow8c6dhx5606b7d77d2e7286888875_600x900.jpg) Source: [Open-Faced Sandwiches: Because One Slice](https://www.huffpost.com/entry/open-faced-sandwich_n_1874462) If you can't give up the bread, have an open faced sandwich to save some calories. ## 12. Buy Lean Cuts of Meat _ Source: Nutrition_ Leaner cuts of meat save you fat and calories. Sirloin, chicken breasts and white fish make great choices. ## 13. Use Greek Yogurt when You Cook ![Use Greek Yogurt when You Cook](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/pz/jw/be8qfq6r5606c8eec2261088696051_550x550.jpg) Source: [Homemade Greek Yogurt and Cucumber](https://www.foodiewithfamily.com/homemade-greek-yogurt-and-cucumber-yogurt-salsa-raita/) If you replace fatty ingredients like butter or sour cream with Greek yogurt, you can save fat grams and calories. ## 14. Make a Big Salad at the Beginning of the Week ![Make a Big Salad at the Beginning of the Week](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/t0/ok/s086wwua5603099fd4b33545578393_600x450.jpg) Source: [Healthy big salad recipe](https://www.chatelaine.com/health/diet/the-last-of-summers-vegetables-why-they-are-all-awesome/) Whip up a huge salad at the beginning of the week and then serve it with every meal. ## 15. Measure Everything You Eat ![Measure Everything You Eat](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/gf/bz/x7zf3ltr5606b80a8a981322229806_550x550.jpg) Source: [Amazon.com: Measuring Tools & Scales](http://www.amazon.com?ref=allwomenstalk.com) If you want to get a better handle on how much you eat, use measuring tools to be sure you aren't overdoing it. ## 16. Serve Fruits and Veggies at Every Meal _ Source: EPC Tips - Diet &_ The easiest way to ensure that you get enough fruits and veggies is to have them at every single meal. ## 17. Use Citrus Juice for Flavor ![Use Citrus Juice for Flavor](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ig/hh/mqgfc1wr5606b825c417a036898839_554x831.jpg) Source: [WINTER INSPIRATION: CITRUS](http://theyearinfood.com/2013/01/winter-inspiration-citrus.html) Instead of topping veggies or fish with butter, use a squeeze of lemon, lime or orange juice. This adds flavor without any fat or calories. ## 18. Pair Grains to Make Them More Palatable _ Source: White Foods Vs Brown Foods_ If you're not a huge quinoa or bulgur fan, try mixing them with rice to make them taste better. ## 19. Mix up Your Dairy Choices ![Mix up Your Dairy Choices](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/fh/va/p5p8evzj5606b8721a5d9735572387_426x640.jpg) Source: [18 Benefits You Never Knew](https://goo.gl/H6nSqG) Some people don't feel well if they eat too much cow's milk dairy. Try alternatives, like almond or soy milk if this is the case for you. ## 20. Use Applesauce in Baked Goods ![Use Applesauce in Baked Goods](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/wp/gp/it0cyez75606b888ee482089826003_500x618.jpg) Source: [Crockpot Applesauce What Megan's Making](http://www.whatmegansmaking.com/2011/10/crockpot-applesauce.html) Skip the oil when you bake muffins or bread and use applesauce instead. It adds moisture without sacrificing the flavor. ## 21. Try Veggie Noodles ![Try Veggie Noodles](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/i8/e1/tsafsqlh5606b8a2b3fc6876513511_600x643.jpg) "Noodles" made from squash, sweet potatoes or carrots saves you hundreds of calories and still satisfies a craving for pasta. Which of these tips are you going to try tonight? 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