Tips

Maximizing Nutrition: Minimizing Food Wastage

The nutritional value of food can be easily lost during preparation and cooking, a concern for any homemaker. To prevent this, it's essential to be mindful when choosing, cooking, and combining different food groups.

Administrator

9 August, 2024

1Choosing the Right Food

Whole grains: …, dry grains without a white coating, size and shape are quite uniform. When bitten, they have a crunchy texture and a distinctive aroma.

Meat: Has a high elasticity, no foul odor, and a fresh color. When touched, it does not feel slippery.

Fish and seafood: Fish have evenly distributed scales that are not flaky, clear eyes, and closed gills. For other seafood, look for live or elastic flesh, clear eyes, a distinctive aroma, and a hint of sea salt.

Vegetables: Vibrant in color, crisp stems, and crunchy texture; leaves are not crushed or wilted.

Fruit: Choose seasonal fruits with intact skins and no cracks or unusual marks. When you squeeze the stem, you should smell the fruity aroma of the resin.

Dairy products: They should have a mild, distinctive aroma, no discoloration, and no signs of green mold in the corners. Ensure that the product has at least three months of shelf life remaining.

Processed foods: Only purchase from reputable brands and sources. The packaging should be intact with no unusual signs. Labels should include expiration dates, production dates, ingredients, etc.

Choose fresh food

2Proper Food Preparation

For vegetables: Avoid soaking them in water for more than 5 minutes. It is best to rinse them under running water. This way, vitamins B and C and minerals will not dissolve.

Fruit: Wash thoroughly before peeling. For fruits like apples and guavas, there are many nutrients in the peel, so try to keep it intact if possible.

Meat, fish, and seafood: Allow them to thaw naturally at room temperature or overnight in the refrigerator. Avoid soaking them in water, as this can cause them to swell and rot.

Cook the food immediately after preparation, as the longer it sits, the more nutrients it loses, especially when cut into small pieces.

3Proper Cooking Methods to Retain Nutrients

Mixing and making salads: This is the best way to retain nutrients. However, ensure that the vegetables are properly prepared and sanitized. Avoid using raw or uncooked vinegar for mixing.

Steaming: Bring the water to a boil before adding the ingredients for steaming. Pay attention to the cooking time, and do not cook for too long.

Boiling and stewing: Vitamins and minerals easily dissolve into the water, so use the cooking liquid as well.

Grilling and roasting: Stir frequently, roast over high heat for a short time, use a specialized oven, or brush the marinade onto the food to prevent nutrient loss.

Frying: Only use medium or low heat, as high temperatures can cause the food to burn and lose nutrients.

4Proper Food Storage

Freeze meat, fish, and seafood if you are not going to use them immediately.

For vegetables, only refrigerate; freezing will cause enzymes to break down and destroy vitamins and minerals.

Store grains and eggs in a cool, dry place, away from direct sunlight and high humidity.

You cannot retain 100% of the nutrients in food, but you can minimize loss by reducing water, cooking time, and the surface area of food exposed to air during cooking.

For more information:

References: anhkimfoods.vn, tuoitre.vn

Frequently asked questions

Here are some tips to maximize nutrition and minimize food wastage: Plan your meals ahead of time and create a shopping list based on those meals. Store food properly to prolong its lifespan. Utilize leftovers creatively by transforming them into new dishes. Freeze fresh produce if you won’t be able to consume it before it spoils. Stay informed about food expiration dates and consume accordingly.

Proper meal planning reduces the likelihood of impulse purchases and ensures a well-balanced diet. It also helps to cut down on food wastage as you buy only what you need. Additionally, proper food storage maintains the nutritional value of food and prevents spoilage, further reducing waste.

Leftovers can be transformed into new meals with a little creativity. For example, leftover vegetables can be tossed into a stir-fry or blended into a soup. Meat scraps can be used to make sandwiches, salads, or fried rice. Get inventive and you’ll not only reduce waste but also discover new flavors.

Freezing is a great way to preserve the nutritional value of fresh produce. Cut and freeze fruits and vegetables if you won’t be able to consume them before they spoil. Frozen produce can be used later in smoothies, soups, or cooked dishes.

Consuming food past its expiration date can lead to health risks. It’s important to be mindful of these dates and plan your meals accordingly to ensure food safety and maintain the nutritional value of the food you consume.