To minimize the loss of nutrients during cooking:
1. Do not discard the water used for boiling foods like vegetables, chicken, legumes and rice.
2. Reuse the water used for boiling foods to knead dough or in soups and curries.
3. Pressure cooking and steaming food retain more nutrients than conventional boiling method.
4. Microwave cooking also retains most of the nutrients than other methods of cooking.
5. Avoid overcooking of foods like toasting bread, chapatis for long time to retain the nutrients.
6. Cut the vegetables and fruits only at the time of cooking or consumption.
7. Prior cutting/chopping makes the water soluble nutrients evaporate with the moisture of foods, especially vitamin C.
8. Do not store cooked foods for long periods of time. If required, store in refrigerator in airtight containers.
