Monthly Publications

Preserving Nutrient Value in Fruits and Vegetables - March 2020

Managing High Blood Pressure - February 2020

CRCHD Winter 2019/2020 Newsletter - January 2020

Click here to view 2019 Monthly Publications

 

Preserving Nutrient Value in Fruits and Vegetables - March 2020

March is National Nutrition Month. Including a variety of fruits and vegetables in your diet is a great way to ensure you get the nutrients your body needs. Did you know that you can help preserve the nutrients in those foods by following a few simple steps when storing and preparing them?

  • Keep produce cool until eaten. Chilling fruits and vegetables (except for onions, potatoes, bananas, and tomatoes) prevents nutrients from degrading. Aim for cold temperature, high humidity, and air tight containers.
  • Only peel or trim the parts of your produce that are inedible. Peels and skins help protect your produce from nutrient loss during the cooking process.
  • Minimize cooking time and cooking in water. The more exposure to heat and water, the more nutrients are lost. Try to steam or stir-fry vegetables instead.
  • Avoid adding fats to vegetables during the cooking process if you plan to discard the liquid before eating. Fat-soluble vitamins are drawn to fats like butter and oil. Adding these to vegetables while they cook can pull those vitamins out of the foods and leave them to be discarded with your cooking liquids.
  • Avoid adding baking soda to boost the green color in vegetables. Baking soda can break down vitamin D, thiamin, and other vitamins.

Follow us on Facebook (@CRCHD), Twitter (@CRCHD), and Instagram (@cenracinecohealthdept) for more nutrition tips this month!

Source: Wardlaw’s Perspectives in Nutrition Eighth Edition, 2009

 

Managing High Blood Pressure - February 2020

 

CRCHD Winter 2019/2020 Newsletter - January 2020

Click here to view the Winter 2019/2020 newsletter.