As much as we love junk food, making nutritional meals at home is part of a healthy lifestyle necessary for our wellbeing.
And Satia nutrition expert Benjamin Bowers has shared a few tips on how to maximise the nutritional value of your meals.
While incorporating veggies is a great way of upping the vitamins, minerals and fibre in your diet, you may lose some of that nutritional value during preparation, he says. To avoid that, always wash the vegetables before you start chopping them "to ensure that the dirt goes down the drain, not the nutrients".
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Benjamin says: "Another way you can preserve the nutrients is to chop them into bigger chunks. Bell peppers, for example, are full of vitamin C which is very sensitive and oxidises if it comes into contact with air. Therefore, the bigger the chunks, the less surface area of your vegetables comes into contact with air, which results in more nutrients."
Consider buying fresh or frozen produce instead of pre-cut vegetables that may have already lost some nutrients in the packaging process. If you end up with a bunch of vegetables you can’t use up before they go off, freeze them as soon as possible to preserve their nutrient content.
Once you are done prepping the veggies, there are few cooking techniques that can keep their nutrient value high. "Don’t drown your vegetables in water," Benjamin advises. Boiling veggies in excessive water can cause significant nutrient loss, with some vegetables losing up to 50 per cent of their vitamin C content. You may also reduce the amount of thiamine, or vitamin B1, in peas, asparagus, and beans. If you have the means, consider steaming or roasting your vegetables instead.
To minimise nutrient loss, make sure to prepare your vegetables as soon as you chop them. The longer they’re exposed to oxygen, the more nutrients they can lose. Another important advice Benjamin gives is avoid reheating meals. He says: "Though meal prepping is taking the world by storm, the best option is to always consume your meals as soon as you make them. Reheating food, especially in the microwave, can damage sensitive vitamins like B and C. If you must reheat food, do so gently and for as short a time as possible to minimise nutrient loss."
There are a number of ways you can maximise the nutritient content of your food. This includes making your own vegetable stock, peeling root veggies after you cook them, and cooking food for prolonged periods of time at lower temperatures since many minerals and vitamins are sensitive to heat.
Benjamin also advises using fresh herbs and vegetables. He said: " Like many green vegetables, herbs are high in vitamins A, C, and K. Garnishing your meals with herbs will not only make them look more appealing, it will also make them more nutritious. Also, consider adding a bowl of fresh vegetable salad dressed with olive oil vinaigrette to your meals. This can help you feel fuller for longer while providing additional micronutrients and fibre."
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