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Factors like buying,
storage, cooking and serving also influence the nutritional quality of foods.
SO IT'S IMPORTANT TO:
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. Refrigerating
food for long period results in the loss of vital nutrients. So buy in small quantities
and cook for the day! Washing
fruits and vegetables prior to cooking or serving is of utmost importance for
the removal of pesticides and other germs present in them. Wash and chop fruits
and vegetables just before serving or cooking as this will help to preserve the
nutrients and the freshness of these foods. Soaking
vegetables in water for a longer period of time will make them lose many valuable,
water-soluble vitamins like vitamin B and vitamin C. Vegetables
should be cooked carefully so that they retain most of their nutrients during
the cooking process. Therefore, it is better to saute 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. Overcooking them will
kill all the nutrients present in them. Preferably, cover your foods while cooking
to preserve the volatile nutrients. Do
not throw away the water in which the food has been cooked as it contains water-soluble
nutrients such as vitamin B and vitamin C that are released by the vegetables
during cooking. Hence, it is advisable to add just enough of water to cover the
vegetables while cooking. Any excess cooking water that is remaining can be used
to make soups, dals or to knead your chapati dough, as this is a good way to preserve
the water-soluble vitamins. Steaming,
sauteing or baking are the best ways to prepare food for your baby as opposed
to frying. These methods of cooking help to preserve the nutrient content of foods
to a great extent. Vegetable Roti and Spiced Walnut Ring are good examples for
these healthy cooking methods. The
duration of cooking also affects the nutritive value of food served to your baby.
The longer the food is cooked, the greater is the loss of heat sensitive nutrients
like vitamins B and C. Hence, it is advisable to cook cereals, pulses and vegetables
in the minimum possible time, using a pressure cooker, taking care to use the
right quantity of water. In the case of pulses, it is wiser to soak them ahead
of time, so that they cook faster and you do not need to add soda bi-carbonate
to speed up the cooking process. Always
refrigerate the milk if it has to be stored for a longer period. Do remember to
re-heat the frozen milk and then cool it to room temperature before feeding it
to your baby. Check for the quality of the milk by tasting it. Discard the milk
if you find it sour. | 
