Improving the Nutrient Content of Foods

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Improving the Nutrient Content of Foods
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• Use brown rice instead of white rice.
• Use whole-wheat flour in place of white flour.

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• 3. Add beans to soups, stews, casseroles, and
  salads to increase fiber and protein intake.
• 4. Instead of shortening, lard, palm oil, and
  coconut oil use canola, safflower, olive, and
  corn oil.

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• 5. Save the water from cooking vegetables to add
  to soups and stews.
• 6. Cook vegetables with the skins and peelings on
  to preserve nutrients.

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• 7. Instead of sour cream, use nonfat cottage
  cheese, nonfat yogurt, or nonfat sour cream.
• 8. Replace flour in muffin recipes with oat bran.

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• 9. Substitute nonfat dry milk for whole milk in
  recipes to reduce the fat content.
• 10. Instead of canned fruits packed in syrup, use
  canned fruits packed in water.

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• 11. Use 2 egg whites instead of 1 whole egg.
• 12. Replace oil with applesauce.

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Sugar!

• Recipe Says Use this amount
• ½ cup 1/3 cup
• 1 cup ¾ cup
• 1 ½ cups 1 1/3 cups
• 2 cups 1 ¼ cups

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Preserving Nutrients

1. Avoid overcooking.
2. Cover refrigerated foods with tight-fitting lids.

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• 3. Freeze or refrigerate leftovers immediately
  after use.
• 4. Include raw fruits and vegetables in menu
  planning and food preparation.

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• 5. Rinse foods in cold water. Do not soak.
• 6. Thaw frozen foods in the refrigerator.