Sound nutrition, as we all know by now, is key to good health. So we strive for diets rich in the good stuff (like vegetables, fruits, and whole grains) and low in the not-so-good stuff (like bacon and heavy cream). But a growing body of evidence shows that what's on your plate isn't the only factor in good nutrition. How you prepare it matters, too.

During the past several decades, food scientists have uncovered the effects of various cooking methods on our health. In general, the longer and hotter you cook, the more carcinogenic compounds you create -- particularly with meat. Overcooking fats and oils can also produce toxins. "Any type of cooking that really turns up the heat changes the food's structure, which ultimately changes the effects on your body," explains Kathie Swift, R.D., nutrition director of the UltraWellness Center in Lenox, Massachusetts.

That's hardly appetizing news. Fortunately, there are plenty of cooking methods that benefit your taste buds along with the rest of your body. You don't need a nutrition degree or a spot on "Top Chef" to prepare delicious, good-for-you food, either. "Eating healthfully and cooking healthfully go hand in hand," says Joy Kettler Gurgevich, a behavioral nutritionist based in Tucson, Arizona. So grab your favorite vegetables, fish, or lean cuts of meat and use our culinary cheat sheet to plan your next meal.

Healthiest Cooking Techniques
Good For You, When Done Right
Techniques to Avoid