Food is consumed for its nutritional value. It is the fuel that keeps our body going. Taste matters but it is important to ensure that the nutrition that it contains is consumed before it is lost.

All the food that is available in nature isn’t in edible form. Some of the items cane b eaten raw while others need to be cooked before consumed. Whether it is the hotel or home you are eating at, a good look at the cooking method is important to ensure we retain as much nutrition as possible.

The cooking method is important since it tells us how much of nutrients we are going to retain.

Some of the water soluble vitamins come from fruits and vegetables and these when cooked or washed can lead to loss. Cooking method also affects the sodium and fat content.


The method that suits the food item and also helps retain the maximum nutrition is to be adopted. Grilled or broiled meat and fish have better nutrition than deep fried items. We are not only avoiding adding extra oil but the fat in the food also drips away.

Food is best consumed raw. 

1. Grow as much food as is possible at home. Fresh garden produce is best. Nothing beats food that comes straight from the backyard garden. Always use seasonal fruits and vegetables. When in season, frozen, tinned or preserved foods have more nutritive than when out of season.

2. Some vegetables are best eaten raw while others are better when lightly cooked. Tomato contains lycopene that is an antioxidant and prevents cancer, heart disease and macular degeneration. This lycopene content increases when tomato is lightly cooked.

3. When cooking frozen vegetables, add them directly to the boiling water instead of thawing them to retain as much vitamin C as possible.

4. Always wash fruits and vegetables as much as possible to wash away any remnant of pesticides and fertilizers.

5. Some vegetables are best washed before cutting and other after cutting. Potatoes need to be washed after they are chopped and tomatoes are best washed and then chopped. If you want to prevent any loss of vitamins, wash them well and then chop. To prevent vegetables from becoming dark, dip them in water after cutting. Use the water in which they have been soaked.

6. Cut vegetables just before cooking and as big as possible. If you need to save time, cut them as close as possible to cooking time and store them in airtight boxes in the fridge.

7. Try to retain the peel whenever possible. Most of the nutrition resides near the peel.

8. Always cut fruits and vegetables using a paring knife or stainless steel peeler.

Final word? Avoid microwaving food to retain as much nutrition as possible. Cover your food when heating. Now, here’s to healthy eating! As we’ve outlined above, eating real, raw food is one of the best ways to stay healthy and to get the most out of your food. Follow these tips, and you’ll probably be on your way to better health!