Avoid prolonged cooking of vegetables
In order to maintain a significant concentration of vitamins, it is recommended to cook vegetables for as short a time as possible. In addition, you should add vegetables to the stew after boiling the water, so that the concentration of vitamins in them is not damaged during cooking. Cooking chicken soup with vegetables? After you turn off the heat, add a fresh carrot or zucchini to the pot.
Combine several types of vegetables in the menu
It is recommended to include vegetables in every meal in different ways of preparation: fresh, steamed, boiled or baked. Each of the preparation methods has certain advantages.
Don’t give up the olive oil in the salad
Do not give up the olive oil in the salad because it helps the absorption of important fat-soluble vitamins.
Avoid as much as possible the use of salads and soups containing preservatives
Preservatives, stabilizing food colors and flavor enhancers are intended to improve the appearance of the food and extend its shelf life, but their effect on health is questionable and may even be harmful during prolonged consumption. Children and the elderly are more exposed than others to their harmful effects, due to their limited ability to break down the substances. For the preparation of soups and other vegetable dishes, it is recommended to reduce the use of ready-made soups and soup powders, and to prefer ground spices and herbs. Also, salads such as hummus spread, cabbage salad and more can be prepared by yourself at home, and thus have better control over all the components of the salad, including the controlled use of oil and salt
The author is Mariana Auerbach, the director of the nutrition and diet unit of the general in Dan district – Pet