As delicious and as irresistible as fried foods can be, they are just not the healthiest choice for us — especially as we age. Luckily, there are plenty of appetizing alternatives to traditional frying that cut out the added oil and calories.
What’s Wrong with Frying?
Frying uses a lot of hot oil, increasing the fat and calorie content while decreasing nutritional value. Regular consumption of fried food has been known to cause an increased risk of heart disease, high cholesterol, type 2 diabetes, and other serious health conditions.
The good news is—you don’t have to give up your favorite crispy foods, you just need to prepare them differently!
Shawn Fontaine, Director of Culinary and Nutritional Services at Wesley Enhanced Living continuing care retirement communities, says:
There are so many great alternatives to deep frying these days—air frying, baking, grilling, steaming, even sous vide. These methods really help cut down on oil and fat while still bringing out the natural flavors in food. At Wesley Enhanced Living, we’ve taken full advantage of that by using state-of-the-art equipment like Rational ovens. They’re incredibly versatile—they can bake, air fry, steam, poach, and sous vide—all in one unit. It gives our team the ability to create meals that are healthier, flavorful, and consistently high quality.
Not ready to install a professional-grade Rational oven in your kitchen? Try these:
Alternative #1: The Air Fryer
Air fryers have become a game-changer in healthy at-home cooking for many reasons. These countertop appliances use hot air circulation (like a convection oven) to mimic the texture of crispy fried foods, using little to no oil! Air fryers also reduce overall cooking time compared to a traditional oven, making it a convenient option for meals that are not only healthy, but also quick, easy, and tasty!
Alternative #2: Baking or Roasting
Use your oven to cook and crisp up food with a light breadcrumb and/or oil coating. This works great for meats like chicken or fish, and even veggies! Roasting vegetables can bring out their natural sweetness and adds a nice crispy outer layer without the need for much oil at all. Since oven-roasting requires lower temperatures than deep frying, your food will hold more nutrients that are typically lost when fried.
Alternative #3: Steaming
One of the healthiest and most gentle cooking methods is steaming, since it preserves the food’s nutrients the most and does not require using any oil at all. Steaming is ideal for vegetables and is also a great way to make dumplings without having to fry them in oil. Steamed foods are also often easier to digest, making them a prime choice for those with digestive issues. Steaming also helps lock in the natural flavors unlike other methods such as boiling, which dilutes the original taste & aromas.
Alternative #4: Grilling
Grilling is a fantastic option for those outdoor seasons! Grilling your food adds flavor and allows excess fat to drip off the food, resulting in lower fat content. The high heat from the grill cooks food quickly, minimizing the amount of vitamins and minerals lost when cooking. It’s perfect for lean meats, fish, vegetables, and even fruits like pineapple or peaches.
Alternative #5: Sautéing or Stir-frying
Lightly cooking in a small amount of oil or butter can be a flavorful way to prepare vegetables or eggs. Using a hot pan causes the food’s moisture to evaporate quickly and helps form a crispy outer layer. You will be able to get a nice, browned exterior to your food without using a large portion of oil! Just make sure to stir frequently to prevent your food from burning!
Can’t Avoid Oil? Sometimes cooking with oil is inevitable. So knowing which oils to choose makes a huge difference for your health. Both olive oil and avocado oil are perfect substitutes for highly processed oils such as vegetable or canola oil. Olive and avocado oils contain beneficial fatty acids that can enhance nutritional value without extra unhealthy fats… and they taste better!
Healthy Cuisine Prepared for You!
At Wesley Enhanced Living, wellness is a top priority, and that includes making healthy choices in the kitchen! We support our seniors by providing them with chef-prepared meals that are not only varied and flavorful, but also nutritious. If you’re curious about how our communities promote healthy living every day, we invite you to visit, tour our dining options, and taste the difference healthy alternatives can make!
Schedule a Tour today or check out Sample Menus for our Doylestown, Main Line, or Upper Moreland communities!