Nutritionist teaches how to make your dishes healthier.
Healthy eating is essential for those who want to have more quality of life, as well as lose weight. In addition, it provides a more active and balanced life. However, it is important to know how to choose and prepare meals to get the best out of each food. Therefore, nutritionist Ana Rachel Bucar lists some tips for you. Check out!
1. Raw vegetables preserve nutrients
Some vegetables, even raw, offer more nutrients than when they are cooked, as some vitamins, in the case of water-soluble ones, are lost during the cooking process. Therefore, it is important to reuse the cooking water, as some nutrients remain in it.
An alternative to mitigate the loss of vitamins during cooking is steam cooking. In this way, vitamins and minerals will be better preserved. Another tip to mitigate the elimination of nutrients is to wait for the water to boil and then put the food in the pan.
2. Difference between whole and skimmed milk
What differentiates the two types of milk is the fat content present in each one. Therefore, switching from wholemeal to skimmed is recommended to reduce the consumption of saturated fat and, consequently, calories. It is also important to remember the relationship between increased saturated fat and cardiovascular disease.
3. Canned food
The loss of nutrients from canned foods will depend on the dish in question. Canned sardines, for example, are an important source of omega 3, protein, vitamins B6, B12 and A and calcium. The process of conservation in the can releases the calcium contained in the spine to the meat, which would not occur in fresh sardines. The foods that most lose nutrients when canned are fruits.
4. Heated oil
Once heated, the oil ceases to be harmful to health. However, it should not be used more than once. Reuse changes aspects such as smell, color and viscosity. Furthermore, if the oil is reused, it will activate a substance called creoline, which is highly harmful to the body.
5. How to prepare and absorb nutrients
Dishes prepared with fat, as in the case of fried foods, have slower digestion, which impairs their absorption. For this and other reasons, it is best to boil, grill or roast food.
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.