Why is it so important to cook healthy meals? Because eating healthy meals will make you healthier too.
Did you know that by eating healthy you can significantly reduce your risk of suffering several severe diseases like obesity, heart attack or diabetes? Now, if you know certain basic rules, it is fairly easy to cook healthy.
Here are four golden rules how to prepare and cook healthy meals:

1. Store fresh foods correctly and not too long
2. Use preparation methods that avoid loss of nutrients
3. Cut down on fat
4. Add as little sugar as possible and try some alternatives instead

Rule #1: Store fresh foods correctly and not too long  

• Many vegetables lose vitamins within days, and meat quickly develops bacteria.
  Ideally, only buy what you need for the day.
  
• Vegetables are best stored in the veggie compartment of your fridge, or in a cool dark place like a cellar.
  Cover them to avoid moisture loss.
  
• Meat can be kept in the fridge for a few days, but cook minced meat always the day you buy it as it goes off extremely quick.
  

Rule #2: Use preparation methods that avoid loss of nutrients   

• Don't soak foods, otherwise water-soluble nutrients are lost.
  Washthoroughly but short.
  
• Foods should be cut only shortly before cooking them.
  
• Use as little water as possible to cook foods.
  Use it for asoup or sauce afterwards.
  
• Steam, stew or braise vegetables instead of cooking or frying.
  
• Add meat to boiling water or briefly roast it on hightemperature to close up the pores.
  

Rule #3: Cut down on fat  

• Don't add any more fat as necessary to your meals.
  Thisincludes not only oil and butter, but also cheese, cream etc.
  Use low-fat productsinstead.
  
• Choose healthy fats like olive, canola and rapeseed oil andproducts made from these.
  
• Pan-fry your foods or bake them in the oven instead of frying themin oil.
  

Rule #4: Add as little sugar as possible and try some alternatives instead

• Artificial sweeteners contain little to no calories and are agreat alternative to sugar but may cause side effects in sensitive people.
  
• Fruit, sweet potatoes, corn, yellow pepper and others arenaturally sweet and can add sweetness to your meals.
  
• Natural sweeteners like honey and maple syrup contain lesssugar (but they do contain sugar).
  

You see, the principles of creating healthy meals are quite simple.
If you follow the four golden rules described above - storing your foods correctly to retain nutrients and avoid bacterial contamination, choosing a healthy cooking method and not adding extra calories - you can easily prepare the healthiest meals for you and your family.