4 guidelines if nutrient conservation during food preparation
1. Minimize water usage: When washing fruits and vegetables, use a vegetable brush and rinse them quickly under running water instead of soaking them in a large bowl of water. This will help prevent water-soluble nutrients from leaching out.
2. Use cooking methods that retain nutrients: Opt for cooking methods such as steaming, stir-frying, roasting, or grilling, which help retain more nutrients compared to boiling or deep-frying. Microwaving vegetables can also help preserve their nutrients due to the shorter cooking time and minimal water usage.
3. Preserve vegetable trimmings: Instead of discarding vegetable trimmings like carrot tops, broccoli stems, or herb stems, consider using them to make homemade vegetable broth or adding them to dishes like soups, stews, or stir-fries. This can help reduce food waste and maximize nutrient intake.
4. Store leftovers properly: To prevent nutrient loss, store leftover foods in airtight containers in the refrigerator promptly. Reheat leftovers gently and avoid prolonged reheating, as excessive heat exposure can degrade heat-sensitive nutrients like vitamin C and folate. Additionally, try to consume leftovers within a few days to ensure optimal nutrient retention.