Healthy eating is not only about choosing fresh ingredients. The way you prepare your meals can also affect their nutritional value.
Some common cooking habits may unintentionally reduce vitamins, minerals and other beneficial compounds in your food. By making a few simple changes in the kitchen, you can create more nutritious meals for yourself and your family.
Also see: Why hearty comfort winter meals are worth the long cooking time
Overcooking vegetables
One of the most common mistakes is cooking vegetables for too long. Heat can break down water-soluble vitamins, including vitamin C and some B vitamins. Boiling vegetables for extended periods may also cause nutrients to leach into the cooking water.
To preserve nutrients, consider steaming, lightly sautéing or roasting vegetables. If you do boil vegetables, using the leftover cooking water in soups or sauces can help retain some of the nutrients. According to Healthline, if you boil vegetables such as carrots, it helps to keep the skin on before cutting them up to prevent nutrients from escaping into the water.
Using too much oil and high heat
Frying food at very high temperatures can affect the nutritional quality of ingredients and may lead to the formation of unwanted compounds. Deep-frying also increases the calorie content of meals by adding large amounts of fat.
For healthier cooking, use methods such as baking, grilling, air frying or stir-frying with moderate amounts of healthy oils, such as olive or canola oil.
Also see: Healthy comfort foods to enjoy during winter
Removing nutrient-rich parts
As reported by Business Insider, nutritional value can be found in the peel or skin. As such, peeling fruits and vegetables unnecessarily can remove valuable fibre and nutrients. Foods such as potatoes, apples and carrots often contain beneficial compounds in or just beneath their outer layers.
Washing produce thoroughly and keeping the skin where appropriate can help maximise its nutritional benefits.
Ignoring food pairings
Some nutrients are better absorbed when eaten together. For example, adding a source of vitamin C, such as lemon juice or peppers, can improve the absorption of plant-based iron found in foods like spinach and beans.
Improving your cooking habits does not require a complete kitchen overhaul. Simple adjustments, from reducing cooking times to choosing gentler cooking methods, can help you get more nutritional value from every meal.
For households looking to eat healthier, mindful cooking is an easy way to support better nutrition while still enjoying flavourful, satisfying food.
Also see: How to involve your kids in cooking: A guide for every age
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