Effects of Cooking on Nutrients
Eating nutritious food can improve health and energy levels. The way of cooking food has a major effect on the nutrient contents. Exposure to heat, light or oxygen will alter the nutrients in food.
The following nutrients are often reduced during cooking.
Water Soluble Vitamin: Vitamin C and vitamins B – thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid and cyanocobalamin.
Conservation of nutrients means saving nutrients during the process of prepara-tion and cooking of food.
To conserve nutrients in food items the following techniques can be practiced:
1. Wash vegetables before cutting
2. Cut vegetables into large pieces just before cooking
3. Scrape the peels of vegetable as thin as possible because vitamins and miner-als are found just under the skin of the vegetables.
4. Soak dry pulses with enough water prior to cooking.
5. Use just enough water for cooking.
6. Cooking in a pan which has a well- fitting lid avoids nutritional loss.
7. Do not overcook the food.
8. Do not use baking soda while cooking.
9. Choose a suitable cooking method for each food items to preserve nutrients
Make Careful Menu Selection: Order items with more vegetables and choose lean meats
Drink Water with Your Meal: Try add-ing a little lemon to water or ordering unsweetened iced tea instead of soda
Special Order: Order for vegetables and main dishes to be served without the sauces
Eat Mindfully: Chew food more thor-oughly and avoid eating on the run