Don’t let the nutrients in your food go down the drain

Right nutrition begins much before we put the first morsel in our mouth —from selecting fresh vegetables and fruits to chopping and cooking them correctly.

“It’s important to select the right cooking method to maximise the nutritional quality of your meals,” say Neelu Malhotra, Mohali-based nutritional expert. “Because inadvertently we make many mistakes in the kitchen or while cutting or cooking vegetables, salads, lentils, poultry, meat, etc, that affect or compromise many nutrients in them.

For example, we have always been advised by our moms or chefs on TV shows to add some salt while sautéing as it can hasten the process, or many of us add salt before boiling/cooking lentils and pulses (dals, rajmah, chana, etc). Adding salt in the beginning or even during cooking of any dish can affect water-soluble vitamins (like B vitamins and vitamin C) and minerals, which can be depleted when they leach into the cooking liquid, and especially if the liquid is discarded later.

More significantly, iodine, mostly available to us in iodised salt, is also lost during cooking, especially with high heat and prolonged cooking times. According to some studies, the amount of iodine lost depends on the cooking method, the amount of time the food is cooked, and when the salt is added. For example, pressure cooking (up to 51 per cent) and boiling (40 per cent) lead to maximum iodine loss, while microwave cooking (over 27 per cent and roasting (10.5 per cent) cause less loss. Shallow frying (around 6.5 per cent) causes least amount of loss. Other ingredients like garlic, chili, and certain acids can also cause significant iodine loss.

Tips to maximise nutrient retention in kitchen

—     Wash vegetables before and never after chopping. Avoid peeling vegetables wherever possible to maximise their fibre and nutrient density.

—     Cut fresh vegetables in large chunks as it reduces nutrient loss from exposure to air, light, and water during preparation and cooking.

—     Use as little water as possible when poaching or boiling. Cooking vegetables in smaller quantities of water can reduce the loss of vitamin B and C. Also, stir fry vegetables in little oil to retain nutrients and cook for as little time as possible. If any liquid is left in the pan after cooking vegetables, use or consume it.

—     Don’t use baking soda when cooking vegetables or boiling chickpeas or other pulses. Although it helps maintain colour, vitamin C will be lost in the alkaline environment produced by baking soda.

—     Add salt to any dish after it has been cooked and cooled a little, rather than during the cooking process. Heat can cause loss of iodine. While sautéing vegetables, don’t add salt in the beginning as they will turn soggy. Add salt in the end to keep them crisp. In salads too, add salt just before serving.

—     When cooking meat, poultry and fish, grill/steam/sauté a large fish fillet and/or larger chunks of any meat and cut into pieces only after it has been cooked.  Use the shortest cooking time needed for safe consumption. Add back juices from meat that drip into the pan. If you have marinated the meat, then use the marinade towards the end.

—     Try to use the shortest cooking time and lowest possible temperature for any recipe/dish.

—     Try to eat any cooked vegetables within a day or two, as their vitamin C content continues to decline when the cooked food is exposed to air.

Always remember, cooking for shorter periods at lower temperatures with minimal water will produce the best results.