2 tips to save time and control oil and salt in meals

Tips to save time and control oil and salt in meals

After a tiring workday, many people tend to order ready-to-eat food instead of cooking for themselves. However, restaurant dishes often contain more oil and salt compared to food prepared at home.

In the long run, frequently eating out can make it harder to control the amount of salt and fat in your diet. These are factors linked to risks of hypertension, overweight, metabolic diseases, and many other chronic conditions.

Maintaining healthy meals at home doesn't necessarily have to take a lot of time. With a few simple arrangements, even people with busy schedules can proactively prepare balanced meals.

Prepare food in advance on weekends

Spending about 1-2 hours over the weekend to pre-process and cook basic ingredients is a way to save significant time during workdays.

You can pre-cook a quantity of brown rice or whole grains, stew chicken breast, ribs, or beans using a pressure cooker. Additionally, you can boil extra eggs and divide the food into portion-sized containers, then store them in the fridge or freezer for gradual use.

When needed, just take a portion of the prepared starch and protein to reheat, combined with pre-processed vegetables like blanched broccoli or shredded carrots. It only takes a few minutes to prepare a meal consisting of starch, protein, and vegetables.

This method not only saves time but also creates conditions to better control the amount of oil and salt used compared to frequently eating out.

Utilize kitchen appliances

Kitchen appliances can significantly assist in the cooking process, especially for those with little time or who are not used to cooking.

Electric pressure cookers can help soften meat or beans in a short time without having to constantly watch the stove. Some types also have a timer function, helping you proactively prepare hot dishes at the desired time.

Air fryers help create crispiness for food with much less oil compared to traditional deep-frying methods. This can be a suitable choice for people who want to limit fat in their diet.

Meanwhile, multi-purpose blenders help quickly prepare vegetable soups or grain porridges. For those living alone or needing a quick meal, this is also a convenient device to combine many food groups in the same dish.

Notes for people needing to control their diet

People who need strict salt control due to hypertension or kidney disease should proactively prepare low-salt dipping sauces and seasonings. Limit dependence on pre-packaged seasoning packets and prioritize steamed or boiled dishes over salty braised or simmered ones.

People with digestive conditions such as chronic gastritis should prioritize soft, easy-to-digest foods and limit frequent use of outside food. Greasy, spicy, and hot dishes can cause stomach discomfort. If digestive symptoms persist, you should consult a doctor for advice on a suitable diet.

Healthy eating to prevent chronic diseases doesn't necessarily have to start with huge changes. Preparing food on weekends, utilizing kitchen appliances, and proactively controlling the amount of oil and salt in cooking are simple ways to maintain balanced meals even when the schedule is busy.