One thing I really like to do is cook. I love creating my own delicious meals so I can know exactly what ingredients are in them. However, I was reading about common errors in the kitchen recently and came across some errors we all might make.
1. We buy too much produce at once.
To save time, I often buy all of my groceries at the beginning of the week. The more fruits and vegetables I buy, the more nutrients I’ll end up consuming, right? Wrong. Apparently, the vitamins and minerals found in produce begin to fade as soon as they are picked. So the longer they wait on the counter or in the fridge, the fewer nutrients they contain. According to the Journal of Food Science, spinach preserves only 60% of lutein and half of its folate after being in the refrigerator for only one week. To make the most of your fruits and vegetables, try to buy smaller amounts twice a week. Another option is to buy frozen vegetables, these aren’t’ exposed to oxygen so they retain all nutrients for one year.
2. We are avoiding the “good” fats.
Avocados are high in heart-healthy monounsaturated fat, folate, potassium, vitamin E, and fiber. While avocado tastes great in guacamole, it can also be used as a healthier substitute while baking. By replacing half the amount of butter in a cookie recipe with pureed avocado, you can cut total fat by 35% and make the cookies softer and chewer – doesn’t that sound like a delicious treat?
3. We peel way too much.
Many of the antioxidants in produce are found in the surface of the skin or peel. A study in Nutrition Research showed that a majority of fruit peels had up to 27 times more antioxidants than the pulp of the fruit. Besides antioxidants, much of the fiber in produce is located in the skin. So instead of peeling, just wash your fruits and vegetables well to maximize the benefits.
4. We boil all of the good stuff out.
While boiling seems like the easiest way to prepare vegetables, it also depletes up to 90% of the food’s nutrients. Potassium, vitamins B and C can all be lost when boiling our food. Instead, try steaming, microwaving or stir-frying your vegetables to keep all nutrients intact.
5. We don’t pair up our foods.
Iron is a mineral that helps ward off fatigue in our bodies. To help maximize iron absorption, pair iron-rich foods (beans, tofu, dark, leafy greens) with foods that contain lots of vitamin C (tomatoes, oranges, peppers, strawberries). Coffee and tea can affect absorption of iron in a negative way. By drinking either of these beverages at meal time you can reduce your iron absorption by nearly 60%! You don’t need to give these to drinks up though, just wait until after meal time to consume them.
Source: WebMD