PREPARING healthy foods is easy. However the wrong way of cooking will surely wreak havoc on the whole process and ruin its true flavor.

Here are the tips:

* Preserve the essential nutrients. Always preserve the essential nutrients and colors in vegetables. Cook them in a way which can help you retain the color, flavor and all the essential nutrients. One healthy method can be steaming vegetables instead of boiling them. Refrain from cooking at high temperatures as extended heat can destroy the valuable nutrients.

* The right add-ons. Use tomatoes, herbs, vinegar, onions, vinegar salad dressings and low fat sauces. This will be beneficial for you, especially if you have high levels of cholesterol or high blood pressure.

* No to seasonings. All pre-packed and prepared seasonings have high concentrates of sodium and salts and will make you vulnerable for high blood pressure. Replace them with spices and herbs or with some alternative seasoning mixes which are free of salt. Use citrus zest, hot chilies or lemon juice to add taste and flavor to your food.

* Avoid processed foods. Processed, canned and preserved vegetables are usually loaded with sodium. Search for veggies which are low in sodium content. See to it that you get a five-a-day intake of vegetables.

* Substitute home-baked goodies. Instead of doing and buying home-baked pies and cookies, substitute them with pureed prunes, yogurt, mashed bananas and applesauce. You can easily bring down the fat content.

* Canola or olive oil. When it comes to cooking oil, canola and olive oil are much better although a little more expensive than other cooking oil. Don't forget to drain off the remaining oil while cooking. You can also drain the visible oil by blotting pan-fried foods on paper towels.

* Pass up on grill. Poaching, roasting or stir frying form the crux of the healthy cooking methods. Minimize the level of eating open-flame grilled meats as they have a tendency to produce cancer-promoting agents.

Remember, following these rules will prevent you from chronic diseases, less expenses and less worry for the whole family.