the food chart

Food For Health


Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

Food For Weight Control

Food As Medicine

Food Tips

Health Nutrition

Food Charts

Healthy Cooking Guidelines

The nutritional content of healthy foods can be enhanced by careful cooking. On the contrary, they could be debased by bad cooking.

There are many common cooking methods that we use to prepare our food. Each of these methods has its own benefits and drawbacks. Below is a table that shows the benefits and drawbacks of each common cooking methods. Note that this list is just suggestive since many of the methods below has several different sub-methods. For example you can grill using a gas grill, charcoal grill or an electric/indoor grill. All these different grilling methods have their own benefits and drawbacks. Using gas or charcoal can get your meat charred quite easily but melting fat drips out. With electric grill meat doesn't get charred so easily but fat doesn't necessarily drip out unless you are using a George Foreman grill and slanting the grill plates so the oils can drip away into a collecting tray.

Common Cooking Methods Compared

Cooking Methods Benefits Drawbacks
Baking / roasting No added fat necessary with meat Heat destroys vitamin C
Boiling No added fat Boiled vegetables lose up to 70% of water soluble vitamin B and vitamin C.
Braising / stewing vitamin retained within dish Can be high in meat fat
Frying High fat Retain water soluble vitamins
Grilling / barbecuing No added fats. Fats in meat melt and drip out of meat. Overgrilled, charred meat is linked with many types of cancer.
Microwaving Retains most water-soluble nutrients if minimum water is used Easy to over-cook or under-cook
Raw Retains maximum nutrients normally lost through cooking Not suitable for wide range of foods
Smoking Smoking doesn't require the use of any extra fat. It actually reduces the amount of fat in the food since much of it drips out while being smoked. Smoked foods are often not fully cooked. Some parasites that are present in raw fish may still be present in smoked fish.
Smoking releases harmful carcinogens such as nitrites and nitrates.
Steaming Retain more nutrients than boiling Lose 30% or more water-soluble vitamins