Tip of the Day
Don't Lose Nutrients
Doing your best to eat more nutrient-rich foods? Excited to learn all the vitamins you're fueling your body with every day? Your good intentions could be going down the drain if you aren't cooking fruits and vegetables properly to maintain their minerals and water-soluble vitamins.
High temperatures and long cooking times can destroy heat-sensitive nutrients like folate and vitamin C. Keep in mind some simple preparation and cooking tips to get the most nutrition out of your food:
- Clean thick-skinned fruits and vegetables well with a soft brush and water. Soaking them as you wash could cause some vitamins to dissolve in the water.
- Instead of cooking fruits and vegetables in water, steam them. Steaming retains most of the nutrients because the fruits and vegetables don't touch the cooking water.
- When you do cook vegetables in the water, save and freeze the liquid for soups, stews and sauces. That water can contain the water-soluble vitamins and minerals that you don't want to throw away.
- Microwave your vegetables. The quick cooking time helps heat-sensitive nutrients stay in your food.
For more information on how to lead a healthier lifestyle, consult a registered dietitian and visit our Eat Right Nutrition Tips.
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