ACC Family Newsletter : nutrients

Family Newsletter November 1972

Cooking For Nutrition

The loss of nutrients such as vitamins and protein is inevitable whenever cooking is involved. However, the loss can be minimized by proper cooking methods.

MILK. Milk and dairy products contain significant quantities of almost all the nutrients needed, except vitamin C and iron. If not watched carefully, milk can easily scorch and curdle. (First of all, milk does not need heating for normal consumption. However, if warm milk is preferred, it should be heated at moderate rather than high temperatures.

If milk is allowed to curdled, nutrients will be lost because the curdled portion contains most of the protein.

MEAT. 'lhe price of a piece of meat has no relation to its nutritional value. 'The less tender or less popular cuts such as chuck roast, ground beef, tongue have as much nutrient value as the more expensive cuts for the same amount of meat. Moisture lost from meat during cooking can be minimized by avoiding very high temperatures and long cooking times. During cooking the drip losses collected in the bottom of the pan contains vitamins, minerals, and protein. To get these nutrients, skim off the fat and use the drippings to make gravy. Meat is an excellent source of protein, iron, and B vitamins.

FRUITS and VEGETABLES . When fruits and vegetables are cooked, some flavor, color, and nutrients will be lost. Nutrient loss is minimized with a short cooking time because there is less heat destruction and chemical reaction of vitamins and minerals. Some water soluble vitamins like the B vitamins are lost from boiled vegetables. Using a small amount of water minimizes such loss. Also, using a heavy pan, tight cover, controlled heat will avoid scorching vegetables. After vegetables are cooked, try to use the remaining water in soups or juices, to recapture lost nutrients. Vegetables should be added to boiling water because there is a greater loss of proteins and minerals when cooking with cold water. Frozen vegetables need a minimum amount of water and cooking because they are already cooked or partially cooked.