Improving the Nutrient Content of Foods

1. Use brown rice instead of white rice.

2. Use whole-wheat flour in place of white flour.

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.

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.

7. Instead of sour cream, use nonfat cottage cheese, nonfat yogurt, or nonfat sour cream.

8. Replace flour in muffin recipes with oat bran.

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.

11. Use 2 egg whites instead of 1 whole egg.

12. Replace oil with applesauce.

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

Preserving Nutrients

1. Avoid overcooking.

2. Cover refrigerated foods with tight-fitting lids.

3. Freeze or refrigerate leftovers immediately after use.

4. Include raw fruits and vegetables in menu planning and food preparation.

5. Rinse foods in cold water. Do not soak.

6. Thaw frozen foods in the refrigerator.