![]() ![]() “These are what you want to avoid or greatly minimize.” Good sources of healthy fat include eggs, avocado, nuts, chia seeds, and healthy oils, such as olive, coconut, and avocado, which have anti-inflammatory benefits. “Fats that spark inflammation and detract from our health primarily come from refined vegetable oils, which are found in a lot of packaged and prepared foods as well as fried food,” explains Marlowe. While fats are a necessary part of the diet, it’s important to choose the right fats and also consume them in moderation. $180 at WILLIAMS SONOMA Focus on Healthy Fats and Lean Proteins “I always keep these on hand to whip up my favorite 15-minute dinner: a red Thai curry simply add vegetables and your protein of choice, and you have a satisfying flavorful meal ready faster than delivery.” There are also protein and veggie pastas, which taste great and provide more fiber and protein compared to traditional pasta, as well as jarred wild sardines or anchovies that can supply a quick and convenient omega-3 packed protein source that can be added to various different dishes, says Marlowe. “You can save money by shopping these in bulk online or at co-ops.” In addition to healthy grains and seeds, consider coconut milk and curry pastes. “Fill the pantry with dry staples like quinoa, lentils, and chia seeds that you can always have on hand for quick meal options when you’re running low on groceries,” says Snyder. There’s no time like the present to get creative with shelf-stable options. “Being prepared will be your best friend when it comes to making healthy food!” says Snyder, and that doesn’t just apply to fresh ingredients in your fridge. “They are typically just as nutritious, as well as more convenient and less expensive.” As far as what to stock up on in the produce aisle, dark leafy greens are some of the most antioxidant-rich and nutrient-dense foods, while cruciferous vegetables, like broccoli, cauliflower, and cabbage, are well known to support the body’s natural detoxification processes and lower inflammation, says Marlowe. “I find sometimes people overlook all frozen food as unhealthy, but frozen vegetables and wild seafood are two great options,” says Marlowe. Shopping fresh at local markets may be ideal for seasonal vegetables and fresh meat and fish, but don’t discount the frozen food aisle. Here, all the helpful tips you need for healthy cooking, from the best oils to the optimal way to prepare those dark leafy greens. According to Snyder, making delicious and healthy meals can be easy and simple-it’s just a matter of choosing the right ingredients and knowing how best to prepare them. “I find that a lot of people don’t think they are ‘cooks,’ so over-rely on packaged foods, including frozen entrees, canned soups, packaged snacks,” she explains. ![]() When prioritizing health and self-care, it’s essential to look beyond pre-made foods as much as possible, says Kimberly Snyder, a Los Angeles–based nutritionist who counts Reese Witherspoon and Kerry Washington as clients. “It’s not a chore, it’s one of the most powerful tools we have to influence our health and nourish our bodies,” says Manhattan-based nutritionist Maria Marlowe, adding that the act of preparing a meal can double as a “moving meditation.” Even if you’re less experienced in the kitchen, you can take comfort in the fact that healthy cooking is an act of self-care. ![]() Whether this notion is exciting, daunting, or both depends on the individual-but for many, health consciousness is top of mind in stocking our cupboards and rustling up meals. As the holiday season ramps up, many of us are spending additional time in the kitchen. ![]()
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