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Chapter: 11th Food Service Management : Chapter 3 : Selection of Foods and Methods of Cooking

Effects of Cooking on Nutrients

Eating nutritious food can improve health and energy levels.

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.

 

1. Guidelines for Nutrients Conservation

 

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


 

2. Tips for Making Healthy Choice of Food

 

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

 

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11th Food Service Management : Chapter 3 : Selection of Foods and Methods of Cooking : Effects of Cooking on Nutrients |


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