We make every effort to keep ourselves and our families healthy. Dad pitches in by incorporating healthy habits in the family, taking them to only hygienic food joints and ordering only healthy food stuff. Similarly, mom tries to incorporate good health by buying healthy foods and cooking healthy dishes at home.
However, all this good intention of ours don't become fruitful because we overlook certain nutritional facts. For example, just cooking healthy is not enough, it is important to cook in a way where you can ensure maximum nutrient absorption too.
How to Ensure Retention of Nutrients?
Here are a few tips that would help all the moms to incorporate some small, but important, changes in their cooking style to ensure maximum nutrient absorption:
- Nonstick is in, But Iron is Good Too: As we advance to a new level of awareness in terms of health, the use of nonstick cookware has increased considerably. Although nonstick cookware does help in cooking food with the help of very less oil, there are certain other things that should be taken into consideration when it comes to nutrition. There is an increase in the incidence of anemia and iron deficiencies worldwide. The use of iron pans once in a while, especially if you happen to be a vegetarian, could help in reversing this trend. Cooking in iron vessels helps in increasing the iron content of the food you cook. Add lemon to the food in order to extract considerable amount of iron from the pan. Alternating between using nonstick and iron cookware is a good idea.
- Use an Acidic Medium While You Cook: Many nutrients like iron, calcium, and other minerals require an acidic medium for better absorption of these nutrients. Therefore, adding lemon, tomatoes, juices of other citrus fruits like oranges, etc., will be beneficial, especially while cooking green leafy vegetables.
- Use Oil Sprays: Using oil spray will help you minimize the use of oil in cooking. In case you are not very comfortable using oil spray, measure out the oil using a teaspoon. For example, if you are cooking a vegetable dish for 4 family members, use only 2 teaspoons of oil, which allows only half a teaspoon of oil per person.
- Prefer a Flat-bottomed Cookware Over a Dome-bottomed One: Flat-bottomed cookware uses up only very less oil during cooking. Also, use an appropriate-size vessel depending upon the number of members you are cooking for. Using larger cookware while cooking small amount of food soaks up more than usual amount of oil and spices. Hence, if you are a small family, use small or medium-sized vessels while cooking.
- Stocking Cut Vegetables: If you are in the habit of cutting vegetables and stocking in the fridge to save time, you should be aware that the longer these cut vegetables are kept, more is the nutrient loss. Therefore, cut the veggies just before you plan to cook. If it is absolutely necessary, cut them into bigger pieces and stock. This way, less nutrient is lost. Also, ensure that the veggies are stored in air-tight containers such as Tupperware. Never leave them uncovered.
- Cooking Oil: The medium of cooking should be chosen with care. Blended oils are the best. However, if your family members do not really like the taste of blended oils, not to worry. You can stock two different types of oil and alternately use them. For example, you can use one for your lunch and the other for dinner. Or else, one day cook with one type of oil, the next day cook with the other type, simple!
- Use Garlic: Garlic has health protective properties, especially against cardiac problems and cancers. Think of ways to include garlic in your dishes, at least 3 to 4 cloves every day.
- Use Flaxseed Powder: The health benefits of flax seeds are numerous. Ground flaxseed is now available in vacuum-packed pouches, which is very easy to use. If your family is fussy about taking flaxseeds regularly, be innovative. Try adding small quantities in your dishes. This way, your family will get the benefit of flaxseeds without their realizing it.
- Add Bran and Soya to Your Flour: Mix wheat bran and soya flour to your regular flour. This enriches your breads (roti) and provides sufficient proteins and the much-needed fiber for your family.
- Prefer Grilling and Sautéing Over Deep Frying: It is not only the ingredients and the cooking medium, but also the cooking methods that determine how healthy your food is. When you deep fry any vegetable, you not only add extra calories to your food but also increase the amount of nutrients lost. Grilling and sautéing are better options to cook low-calorie, high-nutrition dishes.
- Include Variety of Nutrients: Bring about variety in your cooking. This will ensure that you get a variety of important nutrients. Include a number of bright-colored veggies in different hues like red, yellow, orange, green varieties that we see lined up in supermarkets; these are rich source of antioxidants and vitamins.
When you go out for your weekly shopping, consider the above points. This will help you make healthier choices when you shop. Don't shop in a hurry. Take sufficient time to choose your cookware, cooking oil, grocery, and vegetables.
