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Ask the Nutritionist: Get the most out of your food

Q: On a limited budget, what can I do to retain the most nutrients that I can from the food that I eat?

A: The first rule of thumb is to try to eat as fresh as possible.

  • Choose fresh vegetables that are in season. Even frozen vegetables are good options, because they tend to be processed at their peak ripeness, when they are most nutrient-packed. Canned vegetables tend to lose a lot of nutrients during the preservation process.
  • Don’t overcook your veggies. A quick steam or stir-fry until they are tender is all they need. This will preserve valuable nutrients.
  • Add a splash of olive oil or a pat of butter and then season to taste with salt and pepper.
  • Use fresh herbs instead of dried herbs, since fresh herbs have more nutrients, including antioxidants.
  • When it comes to meats, be sure not to overcook or char them on the grill, as this destroys amino acids, and also creates substances that may increase your risk of cancer.

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