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Kitchen Tips to Enhance the Quality of Your Diet |
The following is a summary of tips provided in an original article from WebMD titled "The 9 Most Common Kitchen Mistakes, even Healthy Women Make." By Amanda Pressner, March 1, 2008. To review the original article click here. 1. Shop at least twice a week for fresh produce. If this is not possible, buy frozen varies (without sauces or syrups...which will add sodium and sugar!). Vitamins and minerals in vegetables and fruit start to decrease the moment they are harvested. Frozen varieties are picked at their peak ripeness and frozen quickly. This prevents the breakdown of the vitamins and other nutrient. 2. Don't buy or store food in clear containers. When exposed to light, some nutrients start to breakdown. For an example, purchase milk in cartons rather than see through jugs. 3. Give chopped or crushed garlic a little rest. Before cooking garlic, let it sit for about 10 minutes. This allows a reaction to occur that helps increase and release cancer fighting chemicals. 4. Be adventurous with Avocados. This fruit is high in healthy fats, folate, vitamin E and potassium. All good things for you heart. Try slicing a quarter of an avocado into your salad or on a sandwich. If you really want to test your adventurous side, try substituting half the butter or margarine in your favourite cookie recipe with pureed Avocado. 5. Use more herbs and spices. Numerous herbs and spices have antioxidant and antibacterial properties. These properties can help decrease the risk of some diseases, and decrease the risk of food borne illnesses caused by bacteria. Cloves, cinnamon, oregano, rosemary, thyme, nutmeg and bay leaves, are examples of some herbs and spices that have been tested and shown to have these benefits. 6. Avoid peeling fruit and vegetables. More antioxidant activity is found in the pulp of fruit than the actual fruit. Peels are also a good source of fibre. 7. Avoid drowning your vegetables. Boiling vegetables in water can decrease the vitamins they contain by up to 90%. The best way to prepare cooked vegetables is by steaming, microwaving or stir-frying in a small amount of oil. 8. Wash all your fruit and vegetables. Even fruit that you peel, such as melons, oranges and mangos should be washed before cutting to reduce the risk of illness due to food bacteria. Before washing leafy vegetables, peal the first layer and then wash. This helps eliminate the highest source of bacteria. 9. Enhance your body's ability to absorb iron by pairing your food properly. Vitamin C helps your body absorb iron. Consume plant sources of iron, such as beans, spinach and whole grains, with high food sources of vitamin C, such as sweet peppers, citrus fruits, tomatoes and melons. Any questions or comments are welcome and can be forwarded to kimyoung.RD@gmail.com. |