Wash fruits and vegetables thoroughly to remove dirt and soil. Remove any bruised outer leaves or spots. If the fruits and vegetables are to be eaten raw, then extra care must be taken in washing and rinsing with clean, safe water.
Chopping v & f into small pieces and sieving/grating them destroys vitamin C by exposing the cut surfacces to air. Cut/peeled veges should never be soaked.
Cook v & f in their skins. Remove the skins just before serving. This helps to retain nutritive elements as well as colour and flavour. If food is to be peeled, remove the thinnest layer possible.
Use the liquid used for cooking or soaking vege in making soups or gravy. When soaking/cooking vege, part of the minerals and B vitamins dissolve in the water. So, the liquid should not be thrown away.
Prepare raw salads and cook vege just bef meal time. This avoid reheating and prolonged exposure to air.
F & v should be cooked in a covered pan with as little water as possible and also with as little stirring as possible.
Do not overcook. Cook until the vege are tender. Do not keep hot hot for a long time / reheat before serving.
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