Preserving Nutrients Tips
Read these 11 Preserving Nutrients Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Nutrition tips and hundreds of other topics.
Meat, Poultry and Fish
Cook meats and fish thoroughly to kill harmful microorganisms but don't overcook them. Roasting, baking, stir-frying, steaming (fish), and broiling retain more nutrients than braising or stewing (unless you also serve the defatted juices).
Fruits and Vegetables
Handle fruits and vegetables carefully to avoid bruising, which hastens Vitamin C loss. Delay cutting up produce (and don't cut tops off berries) until just before use.
Cereals and Grains
Store cereal and grains products in opaque containers to avoid exposure to light, which destroys Riboflavin and Vitamin E.
Fruits and Vegetables
The outer leaves of vegetables are the most nutritious. Discard as few as possible. Nutrients are often concentrated in or just below the skin. If possible, eat unpeeled fruits and vegetables, or don't peel them too deeply.
Milk and Milk Products
Store dairy products in opaque containers to block the light and prevent the breakdown of Vitamin A and Riboflavin.
Vegetables and Fruits
Produce that is soaked or boiled in water, exposed to air, or stored for long periods loses nutrients, particularly B-complex and C vitamins. Refrigerate ripe produce and consume it quickly.
Microwave Cooking
Microwave cooking helps preserve nutrients by cutting cooking time. The cooking liquid from meat and poultry is a rich source of B vitamins; after skimming off the fat, serve it with the meat or use it to make gravy soup.
Vegetables and Fruits
Fruits and vegetables are most nutritious served raw. The best cooking methods for vegetables are quick and use little or no water; these include steaming, blanching, stir-frying, pressure-cooking, and microwaving. If you boil vegetables, leave them whole (with skins on, if possible) or cut them into big pieces. Use a small amount of water in a pot with a tight-fitting lid, remove the vegetables when they're tender-crisp, and serve right away. Use the cooking liquid for soup, stock, or gravy.
Vegetables and Fruits
Refrigerate cooked produce in airtight containers and use within 2 to 3 days. Refrigerate fruit juice in small containers so that less surface area is exposed.
| Guru Spotlight |
| Sherril Steele-Carlin |
