Ways of conserving nutritive
value of foods in food preparation.
Nutritional Value of Food
Nutritional value of food is the
amount of energy, vitamins, minerals
and phytochemicals found in food.
Preserving the nutritional value in
food means to treat food in order to
prevent it from decomposition.
Hold back Washing
One way of preserving nutritional
value in food is refraining from
washing the. Abstain from
washing right away as it removes
the outer layer which can lead to
formation of mold, faster spoilage
and ripening.
Steaming
Steaming is the gentlest and
healthiest way to prepare food. The
hot steam cooks your food
particularly gently, which means
that valuable vitamins and minerals
are preserved. Flavors can fully
develop and vegetables retain their
color. In short, if you want to cook
as healthily as possible, steaming is
the right method for you.
Sautéing
Sautéing – a method of cooking food
that uses a small amount of oil or fat
in a shallow pan over relatively high
heat – can be a good choice for
certain vegetables. Kale, for example,
contains polyphenols, which are
preventative micronutrients, and
carotenoids, which are powerful
antioxidants. These are preserved
when sautéing but lost when
steaming or boiling.
Nutrition
Nutrition is the sum total of the processes involved
in the taking in and the utilization of food
substances by which growth, repair and
maintenance of the body are accomplished. It
involves ingestion, digestion, absorption and
assimilation. Nutrients are stored by the body in
various forms and drawn upon when the food intake
is not sufficient.
Storage
The fruits and vegetables should
be refrigerated loosely and
Cutting separate. If these are closer on
sides and lying on top of each
other they will
Cutting fruits and vegetables also rot faster
speeds up the nutritional loses. prematurely ripe
Furthermore, eat whole fruit along Spoil surrounding vegetables
with the peels, where possible, as De-shape because of the
the highest amount of minerals and pressure
vitamins are under skin. Turn vegetables and fruits
brown.
Baking/Roasting
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Grilling
Grilling lets you get maximum nutritional
value from your vegetables and helps
food retain its truest flavor. To preserve
as many nutrients as possible, it’s
important not to overheat them. Place
your vegetables on a grilling tray and
coat them with olive oil. This helps break
down the plant-cell walls, releasing more
antioxidants while the olive oil also helps
your body absorb carotenoids.
 Microwaving Pressure Cook

Pressure cooking is a great

Cooking in a microwave isn’t method of preparing vegetables
only faster but can be a good because it allows you to cook very
choice for preserving nutrients, quickly (usually about two or three
such as vitamin C, in vegetables. minutes) and also retain all liquids.
Microwaving boasts short Pressure cooking can also be great
cooking times and helps food for one-pot meals where you
retain its full taste. prepare your meat and vegetables
in the same vessel.

Reuse

Whenever the vegetables you are

cooking create liquid, retain that
cooking liquid and use it for
something else, like to cook rice or
make stocks. That way you are not
throwing all of those vitamins
down the drain, but are instead
utilizing them some place else.

Done by: Torian Edwards