What the Guidance Really Says About Cooking Methods
The same ingredients can be a very different meal depending on method, usually because of what is added rather than what is lost.
Key takeaways
- Roasting and grilling: need little or no added fat
- Deep frying: adds substantial fat from the oil
- Most useful single change: Roast, grill, steam or microwave in preference to frying.
- Commonest mistake: Crowding a roasting tin, which steams the food instead.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
What it is
How the way you cook changes the fat, salt and nutrient content of a meal. It sits within Healthy Recipes. The figures come from the bodies named at the foot of this page.
The numbers, in one place
| Measure | Figure |
|---|---|
| Roasting and grilling | need little or no added fat |
| Deep frying | adds substantial fat from the oil |
| Steaming and microwaving | retain more water-soluble vitamins than boiling |
| Boiling | leaches vitamin C and B vitamins into the water |
| Key roasting technique | a single loose layer; a crowded tin steams |
What helps
You do not have to do all of it, and you do not have to start today.
- Roast, grill, steam or microwave in preference to frying
- Use the cooking water for gravy or soup to recover leached vitamins
- Measure oil with a spoon rather than pouring
- Finish with acid and spice rather than salt
What to avoid
These come up often, and several of them sound like good ideas.
- Crowding a roasting tin, which steams the food instead
- Boiling vegetables for long periods
- Adding salt throughout rather than tasting at the end
Where to go next
- Cooking Methods: The Practical To-Do List
- Myths About Cooking Methods, Checked Against the Guidance
- Cooking Methods — the reference entry
- Breakfast: Sorting the Evidence From the Noise
- Snacking: What Published Guidance Supports
When to speak to a doctor
Cook poultry, pork, burgers and sausages until steaming hot throughout with no pink meat. Reheat leftovers until steaming hot, once only. People who are pregnant or immunosuppressed should be particularly careful with cooking temperatures and should avoid raw or lightly cooked eggs without the British Lion mark.
Where this comes from
- Food Standards Agency — cooking safely
- NHS — The Eatwell Guide
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.
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