How to reduce valuable nutrients loss during cooking

Contents

• Introduction • Objectives • Nutritional Value Of Vegetables.• Nutrients Losses • Control of nutrients losses• Cooking methods

Introduction

Cooking is ability to plane and safely organize food within budget

and time.

Objectives

After the end of training trainee we will be able to

• Enhance our knowledge about the nutritional value of vegetables.

• we will be able to control the losses of nutrients in cooking.

• We will be able to know the good practices and proper handling of food.

Commonly Used Vegetables

To cook or not to cook?

• Cooking of vegetables is better for overcome the load of germs. It tender the food and digestible.

• Some time it betters to eat fresh vegetables because they contain more nutrients then in cooked form nutrients leach out in cooking.

Why vegetables are important?

Vegetables are good source of

• Carbohydrates• Protein• Vitamins• Minerals• Fat (little amount)• water

Function of the nutrients

Carbohydrates Energy (fuel provider)

Function of the nutrients

Protein • Growth

• vitaminsheart rhythm. Bones and teeth formation,

energy providers

•mineralsPrevent heart diseases, help in growth, promote

healthy skin

• fats Maintain body temperature, protection of body, energy source

Water

Vehicle for oxygen and nutrients, remove toxins

from body

• Healthier skin• Better quality sleep• Improved cardiovascular health• Reduction of aches and pains in muscles and joints• Decrease or elimination of headaches• Stabilization of blood pressure• More efficient digestion• Stabilization of bowel movements• Loss of excess weight• Elimination of stored toxins

Minerals losses

• Squeezing of vegetables after boil.• Soaking in water after thin slice• Parching, • Frying and • Stewing.

How to reduce these losses When peeling the skin of

vegetables do peel as thinly as possible.

Do not cut vegetables into very small cubes as each small part comes in contact with oxygen, destroying vitamins

Do not soak vegetables if you must soak, use up the soaking water to knead dough, prepare soups and gravies. 

Do eat with skin on whenever possible.

Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.

Do not throw away the excess water drained after boiling of vegetables

Cooking methods

• Waterless cooking, • Pressure cooking,• Steaming, stir-frying and • Microwaving are

least destructive of nutrients.

The fresher the better.

Consume fresh as you can because fresh

vegetables contain more nutrients as

compared to cook vegetables

THANKS