|
|
|
Eating Smart
COOKING
HEALTHY
|
EATING HEALTHY AND COOKING HEALTHY GO HAND IN HAND....
A healthy balanced
diet isn't just about eating the right kind of food. The way that you buy, store,
prepare and cook your food, and even the pots, pans and equipment you use, all
have a significant impact on the nutritional value of the food you eat.
| |
Buy the freshest. Buy only the freshest fruits and vegetables available in the
market. Seasonal fruits are the most nutritious as they ripen without the usage
of additional chemicals and are more reasonably priced.
Eat fresh. Refrigerating food for long periods results in the loss of vital nutrients.
So buy in small quantities and cook for the day! Also try and avoid storing left-over
food, as re-heating results in nutrient loss.balanced dinner should provide you
Eat veggies and fruits with their skin on. As far as possible, eat vegetables
and fruits unpeeled so that you don't lose out on fibre and nutrients. Vegetables
and fruits like cucumber, potatoes, carrots, apple, chickoo have vital nutrients
right under the peel which you lose out on if you peel them. Remember to scrub
these vegetables and fruits thoroughly before you eat them as they may contain
a thin film of mud and pesticides
Eat more sprouts. Sprouts are remarkable foods, cheap and nutritious. The process
of sprouting induces a frenzy of biochemical changes in which complex substances
break down to simpler forms which makes them easier to digest. Sprouted legumes
also have higher vitamin C, iron and calcium levels than those legumes which are
not sprouted. Try some delicious recipes using sprouts like Sprouted Kala Chana
Ambti and Spicy Sprouts Pulao among others. So, here's to happy sprouting!!
Steam and saute rather than boil. Carefully cook vegetables so that they retain
most of their nutrients during the cooking process. Therefore, it is better to
sauté or steam vegetables rather than to boil them. If you do boil the vegetables,
use the minimum quantity of water and cook only until the vegetables become tender.
Use a pressure cooker to cook vegetables as pressure cooking requires less oil
and also helps to conserve the volatile nutrients like vitamins B and C
Save nutrients. Do not throw away the water in which dals, rice and veggies have
been cooked as it contains water-soluble nutrients such as vitamin B and C that
are released during cooking. It is advisable to add just enough of water and cover
foods while cooking to preserve the volatile nutrients. Any excess cooking water
that is remaining can be used to make soups or to knead your chapati dough, as
these are a good way to use the water-soluble vitamins. Whenever possible, cook
food in large pieces as vegetables cut into small pieces lose more nutrients.
|
|
Fewer calories as compared to lunch
but enough to keep you satiated through the night | |
|
Fibre by way of a salad or a fruit |
| 
