Tips for Healthy and Low-Calorie Meals

We have to know how to cook in order to get the most out of the food. We have to eat to fuel our bodies and it's good to do so in the healthiest way possible. Keep reading to learn how to prepare these low-calorie meals!
Tips for Healthy and Low-Calorie Meals

Last update: 05 November, 2020

At first sight, achieving a healthy and balanced diet that helps us take care of our health and figure seems like a difficult mission. However, many nutritionists have proven that it’s possible to achieve, as long as we’re consistent in our endeavor. Do you want to learn how to cook healthy and low-calorie meals?

Nowadays, there are lots of people who are looking for methods to make meals healthier instead of simply making them the traditional way. Fortunately, a wide variety of tricks have been shared to achieve this goal. In this article, we want to share some of the best ones with you.

Why is healthy cooking important?

Woman cooking in kitchen.
Learning to cook healthy meals allows you to get more out of the properties of the ingredients. This way, we take care of both our health and our figure.

We have to know how to cook in order to get the most out of the food. We have to eat to fuel our bodies and it’s convenient to do so in the healthiest way possible. Healthy cooking not only has to do with the ingredients we use, but also with the way we cook them.

It’s important to know which are the healthiest ways to prepare each meal. We have to understand that there are certain nutrients that, like vitamins, that are very delicate and could be destroyed in the process. This could occur both during preparation and cooking. We have some tips on how to prepare low-calorie meals!

Tips for healthy and low-calorie meals

Reduce sugar, but don’t give up candy

By now, we all know that white sugar doesn’t have any benefits, but studies have also shown that the brain needs sugar to function properly, as that’s where it gets its energy from. To reduce calories in sweets, try the following:

  • Sweeten desserts with healthier alternatives, such as birch sugar, maple syrup, stevia, coconut or whole cane sugar.
  • Avoid juices with added sugars and opt for natural sodas or natural juices and smoothies reduced with ice or sugar-free vegetable milks.

Reduce the fat, but don’t give up the taste

Healthy food.
There are dozens of recipes that provide healthy fats that don’t affect health and weight. Some delicious options include hummus, olive oil, avocado, fish, among others.

Reducing calories doesn’t mean eliminating them, since the body needs them to some extent. However, they must be of the so-called “good” fats, in moderate amounts.

  • Avoid fried foods and little by little opt for lighter alternatives, such as preparing chips in the oven or microwave.
  • Change the traditional mayonnaise for yogurt sauces, low-fat homemade mayonnaise or any hummus recipe.
  • Try to add the oil at the end when you cook vegetables on the grill. Some vegetables, like zucchini or eggplant, absorb lots of oil and end up being fattening. On the other hand, if you cook them in a good non-stick frying pan with a little extra virgin olive oil, they’ll be even tastier once they are grilled
  • Choose the leanest pieces of meat and remove the visible bits of fat. When cooking, prepare the food on the griddle or cook it in a fat-free broth.

Remember that trans fats are associated with poorer health, as research published in the journal Cardiology states. We must intake as little of them as possible.

Change red meat to chicken breast

Reducing the amount of red meat in your diet and in your recipes is a good option to keep you healthier. You can decrease your consumption of red meat by increasing the amount of lean boneless chicken or turkey breast. This will eliminate some calories and a lot of fat from your daily meals.

Avoid pre-packaged foods

Foods that are pre-packaged are loaded with sugar, sodium and unhealthy fats, and the portions can be exaggerated for your body. Try to limit the use of these products and replace them with fresh, homemade foods whenever possible. Experts recommmend limiting the consumption of ultra-processed products because of their health implications.

Learn methods for healthy cooking

In general, the culinary techniques that provide less fat to the food are more appropriate: water (cooked or boiled, steam, poached), sautéing, grilling, baking, and papillote. Consume fried, battered, breaded, stewed and braised foods moderately. Defatting in cold improves its conservation and nutritional quality.

Healthy cooking to reduce the risk of disease

There’s are plenty of healthy eating guides online that not only help to better select foods, but also allow you to choose the right portions or access sample menus. They can show how to cook food, respecting times, and explaining safer and healthier cooking techniques.

On the other hand, to make the food more appetizing, condiments such as aromatic herbs and spices can be used instead of salt. Remember that excessive consumption of salt is related to cardiovascular disease, fluid retention and kidney problems. Good luck with preparing your low-calorie meals.

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Original article:


  • Mergenthaler P., Lindauer U., Dienel GA., Meisel A., Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci, 2014. 36: 587-597.
  • Wilczek MM., Olszewski R., Krupienicz A., trans fatty acids and cardiovascular disease: urgent need for legislation. Cardiology, 2017. 138 (4): 254-258.
  • Srour B., Fezeu LK., Kesse Guyot E., Alles B., et al., Ultra processed food intake and risk of cardiovascular disease: prospective cohort study. BMJ, 2019.