A Nutrition mileage guide
1984
Miller, Roger W.
Food nutrients can be saved by utilizing proper storing and cooking techniques. Dark leafy green vegetables should be refrigerated in moisture proof bins or bags at temperatures near freezing, in high humidity, and away from air. Cabbage should not be allowed to dry out. Ripen unripe tomatoes away from sunlight covered with a cloth, at temperature ranges of about 65-75 degrees F. Vegetables should be cooked only until tender; keep the skins on potatoes and other tubers. Cooked foods lose 1/3 to 1/2 of their vitamin C after 2-3 days in the refrigerator. Most fruits and fruit juices retain their vitamin C content for several days at room temperature down to 60 degrees F except berries which perish quickly. Canned food, if stored at 65 degrees F for a year lose very little vitamin C. Thawing and refreezing fruits decreases the vitamin C content, while cooking and improper packaging account for the most nutrient losses of meat, poultry and fish. Milk should be kept cold, covered, and away from strong light to protect nutrients. Eggs retain most of their nutrients when properly refrigerated and cooked for the shortest time. Cereals, whether whole grain or nulled, must be kept dry to protect the water-soluble vitamins. Rice should not be warmed before cooking to save nutrients. (kbc)
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