Cooking for Health Guidelines

Cooking for Health Guidelines

Downloadable Healthy Cooking Guideline (coloured background)

Downloadable Healthy Cooking Guideline (white background)



Wise Choices


– Boil, stew, steam, or occasionally bake (on low heat).

– Implement raw or slightly cooked fibrous veggies, as well as fruits, and nuts as a part of your diet.

– It’s healthy to roast, grill or bake veggies as long as they are not burnt.

– Avoid or minimize frying, grilling, or broiling especially when cooking animal products (I.e. meat, fish, poultry)



Wise Choices


– Best is to avoid frying if you can.

– If you must fry, fry with healthy oils. Some examples include coconut oil, virgin or extra virgin olive oil, and avocado oil.

– Fry minimally and only use low heat when frying.

– Always use fresh oil instead of reusing the preheated oil.

– Avoid over-frying.

– Avoid high heat when frying.

– Avoid using common cooking oils such as corn oil, palm oil*, canola oil, sunflower oil, safflower oil or soybean oil.

– Avoid reusing of the oil.

– Never heat the oil in an empty pot or pan.

* Palm oil is a relatively healthy oil for cooking. However, the palm oil industry has been causing significant environmental damage such as alarming deforestation.  


Animal flesh (Meat, Poultry, Fish):

(If you eat meat, poultry, or fish)

Wise Choices


– Healthiest cooking methods for animal flesh are boiling or stewing.

– Occasional grilling, baking or broiling can also be used, using low heat while preventing direct contact with the flames.

– Remove any charred (Blackened or burnt) parts of the meat, fish, or poultry as they are carcinogenic (i.e. cancer-causing).

– If you are an avid meat eater, it may be healthy to cut back on your meat consumption.

– Avoid or minimize roasting, grilling or broiling animal flesh (meat, poultry, and fish).

– Avoid or minimize consuming heavily cooked meat such well done, browned, fried, grilled, and charbroiled.

– If you must grill, broil or roast, avoid cooking with high heat or having the meat in direct contact with flames.

-Avoid burning the meat as the charred portions are carcinogenic.



Would you like to know why? Check out our healthy cooking articles by clicking here for more details.

Did you learn anything new? Quiz yourself with our Healthy Cooking Self-Assessment Quiz to find out.

Access more health guidelines at Healthy Living Guides.


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Dr. Rasa Nikanjam, ND, BSC