#  Wash vegetables/ fruits before cutting.

 

#  Do not soak chopped vegetables or fruits in water.

 

#  Use vegetables like potatoes, brinjal, etc. with skin as most of the nutrients are present under the skin.

 

#  Use a peeler for peeling vegetables like cucumber, patatoes, etc. instead of using a knife.

 

#  Make use of a sharp srainless steel knife  for cutting vegetables/ fruits. Use of iron knife can lead to losses of vitamins, particularly vitamin C.

 

#  Store vegetables/ fruits in refrigerator for prolonged shelf life.

 

#  Buy fruits and vegetables which are seasonal.

 

#  Eat vegetables raw or with least cooking possible for minimum possible nurient loss and better nourishment.

 

#  Do not cut fruits and vegetables too finely as they may lead to nutrient losses.

 

#  Cook food in less oil and water with the lid on the cooking vessel.

 

#  Avoid heating food again and again.

 

#  Cooking in a copper pan may lead to loss of vitamin C , folic acid and  vitamin E.

 

#  Use the water from boiling vegetables or whey (the water derived after curdliing milk from paneer making) for making souos. gravies, doughs, etc.

 

#  Baking soda/ baking powder destroy vitamin B complex vitamins. As a result their use must be avoided as much as possible.

 

#  Sprouting chana , mung moth  beans, fenugreek seeds, and other legumes increases vitamin C and B complex vitamin amount and improves digestibility.

 

#  Soak legumes, dals, rice befre cooking o shrten cooking time and reduce nutrient losses.

 

#  Make use of whole flour, wheat, ragi, barley, jowar, etc. avoid seiving the flour to get more of bran ( coarse atta) which contains more of fibre, iron, Bcomplex vitamins.

 

#  Store milk in covered utensils, in a cool place.

Avoid reheating frtequently  as it may destroy B comlex vitamins in particular riboflavin.