By following a few simple tips you can transform healthy food choices into even greater nutritional superstars.
*Steam or blanch fresh vegetables instead of boiling them to prevent leaching out water-soluble nutrients like vitamins B and C.
*Fresh is always best, but when you are pressed for time frozen vegetables to the trick.
*Peels on fruits and vegetables are rich in fiber, vitamins and minerals and are a natural barrier against nutrient loss. Whenever possible, keep the peel on.
*Make snacking healthy with dried fruits. Some dried fruits such as raisins, prunes, apricots and cranberries contain even more disease-preventing antioxidants than their fresh fruit counterparts
*Your body needs fat to absorb fat soluble vitamins A, D, E and K. Low fat cheese, nuts, seeds or avocado, or a little olive oil are healthy fats to choose.
*If you crush garlic cloves 10 minutes before using them, you will activate and preserve garlic’s heart protective compounds.
*When tomatoes, apples or lemons are cooked in iron cookware, you can add energy-boosting iron to these acidic foods. You can also increase the iron you absorb from plant-based foods by eating them with vitamin C rich foods such as orange juice, strawberries and sweet peppers.
*Cut fruit into large pieces and cook as soon as possible to decrease exposure to nutrient-leaching oxygen and light. Season your food with herbs and spices instead of salt to lower your sodium intake.
*Cancer-causing compounds form when fatty meat is cooked at high temperatures, such as grilling over an open flame. Healthier options include oven roasting, stewing, poaching and boiling. If you do grill meat, remove visible fat, cut away charred or burned areas or marinate to form a protective barrier.
*Drink lots of water. Your body needs at least eight glasses a day, and if you exercise vigorously, you may need more. To remind yourself, carry a water bottle along and keep it handy throughout the day.