LET US ENSURE TASTE AND NUTRIENT RETENTION

We have learnt what food is, why we eat it and how important it is for our health and well-being. We have also read that food provides us with the essential nutrients required by our body. Most of the foods like cereals, pulses, vegetables, meat, etc., have to be cooked before eating. Cooking makes them tasty, colourful, attractive and easily digestible. However, if proper care is not taken during cooking, certain nutrients may be destroyed even though food may be tasty, colourful and attractive to eat. It is, therefore, important to take care that the nutrients do not get destroyed while cooking the food. Only then would they be of nutritional benefit to us.

We are going to see what are the methods of preparing, cooking and combining foods so that they are nutritious and attractive, as well as tasty. 

Most foods require some kind of preparation and cooking before they are consumed. This is because:

i) Most foods cannot be eaten as such in a raw state, and require to be washed, prepared and cooked for consumption and easy digestion.

ii) Heat treatment during cooking renders the food safe for consumption.

iii) Some methods like sprouting and fermentation help to enhance the nutritive quality of foods.

iv) Combining different methods and cooking creatively enhance interest and variety in meals. 

Most methods of cooking lead to greater nutrient losses, as do high temperatures and long periods of cooking; addition of acidic and alkaline materials during cooking affects the texture of the foods. Acids give firmer texture while alkalis break down the cellulose of plants and make food mushy. The methods and ingredients chosen should be governed by the texture, colour and taste desired. For retention of taste and nutrients, the following guidelines are helpful:

1) Wash foods well and cook with peels intact wherever possible.

2) Try to peel thin.

3) Wash before cutting, not after.

4) Prepare foods just before cooking.

5) Do not discard soaking or cooking liquids.

6) Cook quickly and at lowest possible temperature.

7) Select seasonal foods for the best colour, flavour and nutrients.

8) Choose the right cooking methods for the food being cooked.

9) For maintaining natural colours of foods, especially brinjals, potatoes, apples, bananas, etc., use a stainless steel knife and cover these foods with a damp cloth or immerse them in salt water or syrup before cooking.

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