How Your Cooking Habits Are Making You Sick

There's nothing quite like a delicious home-cooked meal, but some of our kitchen routines might be unknowingly putting our health at risk. It's not just the ingredients we use, but also how we prepare and cook our food. Everyday habits that seem harmless could actually be a disaster waiting to happen. The good news? Once you recognize these habits, they're easy to change. Here are some of the most common problems and how to fix them.

People prepping food in the kitchen.Photo byPhoto credit: Shutterstock.

Not Washing Your Hands

Skipping hand washing before cooking spreads bacteria and germs to your food. Always wash your hands with soap and water for at least 20 seconds before you start prepping your meals. This simple habit is one of the most effective ways to prevent contamination and ensure that harmful pathogens don’t make their way into your food.

Cross-Contamination

Using the same cutting board or utensils for raw meat and veggies without washing them in between can transfer harmful bacteria. Make sure to use separate boards or wash the same board thoroughly to avoid contamination. Cross-contamination is a common cause of food poisoning and can be easily avoided. To prevent this, use separate cutting boards for meat and produce, or thoroughly wash your boards and utensils with hot, soapy water between uses.

Undercooking Meat

Not cooking meat to the proper temperature can leave dangerous bacteria like salmonella or E. coli alive in your food. These bacteria can cause severe food borne illnesses. To make sure your meat is safe to eat, always use a meat thermometer to check that it has reached the recommended internal temperature. For example, chicken should be cooked to at least 165°F (75°C), and ground beef should reach 160°F (71°C) to be in the safe-to-consume range.

Improper Food Storage

Leaving perishable foods out at room temperature for too long or not storing them properly in the fridge can lead to bacterial growth. Bacteria multiply rapidly in the “danger zone” between 40°F and 140°F (4°C and 60°C). To keep your food safe, refrigerate perishables within two hours of cooking or purchasing. Make sure your fridge is set to 40°F (4°C) or below and your freezer is at 0°F (-18°C).

Tops of cans and jars with expiration dates.Photo byPhoto credit: Shutterstock.

Using Expired Ingredients

Cooking with expired or spoiled ingredients can introduce bacteria and toxins into your food, posing serious health risks. Always check expiration dates and the freshness of your ingredients before using them. If something smells off or looks discolored, it’s best to toss it out. Keep your pantry and fridge (we're look talking about those condiments hiding on the door) well-organized to help you keep track of expiration dates and make sure you’re using fresh ingredients.

Not Cleaning Cooking Utensils Properly

Residual food particles on cooking utensils can harbor bacteria, contaminating your next meal. Make sure to clean all utensils thoroughly after each use to keep your kitchen safe. Hot, soapy water and a good scrub are usually enough to remove food residue, but for items like cutting boards and knives, consider using a disinfectant or running them through the dishwasher. This doesn't just apply to meat either, even sharing utensils among produce can aid in the transfer of bacteria.

Reusing Marinades

Using marinades that have touched raw meat as a sauce without boiling them first can spread bacteria. Turning a marinade into a sauce is a great way to make use of leftover ingredients and add flavor to your meal but always boil them before consuming to make sure they’re safe to eat. Marinades can pick up harmful bacteria from the raw meat, which can then contaminate cooked food if it wasn't brought to a boil to kill any potential bacteria.

Scratched non-stick pan.Photo byPhoto credit: Shutterstock.

Ignoring Food Allergies

Not being mindful of potential allergens in your cooking can cause severe reactions for people with food allergies. Always check for any dietary restrictions and label ingredients clearly. When cooking for others, it’s important to be aware of common allergens like nuts, dairy and gluten. Use separate utensils and cookware for allergen-free meals to help prevent cross-contact and keep everyone safe.

Overusing Nonstick Cookware

Damaged nonstick cookware can release harmful chemicals into your food. If your nonstick pans are scratched or peeling, it’s time to replace them to avoid health risks. Opt for high-quality nonstick cookware and use wooden or silicone utensils to avoid damaging the surface. Regularly inspect your cookware for signs of wear and tear and dispose of them at the first signs of degradation.

Using Too Much Salt and Sugar

Excessive salt and sugar can lead to health issues like high blood pressure and diabetes. Most foods, if seasoned well while cooking don't need extra salt. Similarly, so many recipes call for excessive amounts of sugar and can easily be reduced when baking. Try to use these ingredients in moderation and look for healthier seasoning alternatives. Herbs, spices and citrus can add flavor without the need for extra salt or sugar.