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Preparing foods with nutrition and safety in mind

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Nasreen Begum
Nasreen Begum

Proper food handling and preparation techniques can maximize the nutrient quality and flavors of foods. Specifically: - Washing all fresh fruits and vegetables with cool tap water while avoiding soaking helps retain vitamins. - Leaving edible skins on and trimming as little as possible preserves vitamins and minerals found in outer layers. - Quickly cooking vegetables until just tender-crisp minimizes heat-related nutrient destruction. - Microwaving and steaming foods retains nutrients by reducing cooking times and avoiding nutrient-leaching cooking water.

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Nasreen Begum Lecturer,Department of Nutrition St Ann’s college for women, Hyderabad,India Preparing Foods with Nutrition and Safety in Mind
 Properly handling and preparing food is key to food safety and can also affect the quality of foods.  Nutrients in some foods are lost by overcooking or simply allowing the foods to soak in water for too long.
When handling glassware, dishes and utensils do not touch food contact areas with bare hands 3
 VENDORS  Buy only from reputable suppliers  Inspect deliveries carefully  Sample temperatures of received food items  Put refrigerated and frozen items away immediately 4
 GROCERY STORE • Read the label – do not buy food that is past the “sell-by,” “use-by,” or other expiration dates • Purchase meat, poultry and dairy products last  Ground beef should be cherry-red or purple-red if in vacuum packaging  Place meat, poultry and seafood in plastic bags to prevent juices from dripping on other foods in the cart  Keep raw meat, poultry and seafood separate from other food items • Check that all food packages are intact • Select produce that is fresh, not bruised or damaged 5
 Keep out of temperature danger zone • Refrigerator – 40°F or lower • Freezer - 0°F or lower  Label and date food • Leftover prepared food which was not served must be labeled and dated, refrigerated promptly and used within 36 hours, or frozen immediately for later use • Commercially-prepared, ready-to-serve opened food items can be kept up to 7 days when they are properly stored/refrigerated 6
 Store dry food in designated clean, dry, ventilated and lighted areas • Dry food should be stored in sealed containers (zip- type bags, metal, glass or food-grade plastic containers with tight-fitting covers) and shall be labeled • Food shall be stored at least 6 inches from the floor 7
Thaw Foods Properly In Refrigerator At 40°F or lower Under Cold RunningWater Water must be 70°F or lower Microwave Food must be cooked immediately after thawing Part of Cooking Process Food must meet the required minimum internal cooking temperature 8
Cook to Minimum Temperatures (Handout) Sample: 165° F  Poultry  food cooked in microwave (eggs, poultry, meat, fish) 9
Doneness versus Safety: • Doneness is subjective. It is the appearance, texture, color, smell and flavor of food • Safety is cooking to the required minimum temperature to destroy bacteria. Use a food thermometer to accurately measure Leftovers • Heat to 165°F and bring gravies and sauces to a rolling boil before serving • In microwave, beware of cold spots and use a food thermometer to check the temperature in several places 10
 food preparation and cooking techniques, can maximize the nutrient quality and flavors foods.  Wash all fresh fruits and vegetables with cool tap water.  Be sure to wash clean thick-skinned vegetables and fruits such as melons or squash using a soft brush and water.  Avoid soaking fruits and vegetables as you wash because some vitamins dissolve in water.
food preparation and cooking techniques, can maximize the nutrient quality and flavors foods. Wash all fresh fruits and vegetables with cool tap water. Be sure to wash clean thick-skinned vegetables and fruits such as melons or squash using a soft brush and water. Avoid soaking fruits and vegetables as you wash because some vitamins dissolve in water.
 Leave edible skins on vegetables and fruits— for example, on carrots, potatoes or pears— and trim away as little skin as possible.  Most vitamins and minerals are found in the outer leaves, skin and areas just below the skin, not in the center.  Peels also are natural barriers that help protect against nutrient loss.  Just clean them properly first
 Cut vegetables that need to be cooked longer into larger pieces.With fewer surfaces exposed, fewer vitamins are lost.  While cutting and preparing foods,avoid cross-contamination by using a separate cutting board and utensils for raw meat, poultry and seafood.
 Skip the urge to rinse grains several times, such as rice, before cooking because nutrients may wash down the drain.  Overcooking meat can affect flavor. Avoid overcooking by using a food thermometer to determine when meat has reached a safe minimum internal temperature without overcooking.
 Cook vegetables or fruits in a small amount of water—or better yet, steam them in a vegetable steamer, covered pot or a microwave oven.  Steaming retains nutrients because vegetables usually don’t come in contact with cooking liquids.
 Quickly cook (until just tender-crisp) vegetables such as green beans, broccoli and peas. Some nutrients, such as B vitamins and vitamin C, are destroyed easily by heat.  The shorter the cooking time, the more nutrients are retained.
 Microwaving is also a great option because it is so fast that heat-sensitive nutrients aren’t subjected to heat for long. Also, microwaving doesn’t require added fat.There’s a flavor advantage, too: Unless overcooked, vegetables retain the color and tender-crisp qualities that make them appealing.
 For beets and red cabbage, add a little lemon juice or vinegar to the cooking water.This helps retain their bright-red color.  Don’t add baking soda. Although the alkali in baking soda keeps vegetables looking greener, it also destroys vitamin C and can make them mushy due to cellulose breakdown.  Tip: Adding acid (lemon juice) to green vegetables while cooking turns them olive green; add juice or sauce after cooking.
 Canning is cooking, so canned vegetables don’t need to be cooked again.They would lose flavor and nutrients. Just reheat canned vegetables on the stovetop or in the microwave oven.
Questions? 21
Thank you!

More Related Content

Preparing foods with nutrition and safety in mind

  • 1. Nasreen Begum Lecturer,Department of Nutrition St Ann’s college for women, Hyderabad,India Preparing Foods with Nutrition and Safety in Mind
  • 2.  Properly handling and preparing food is key to food safety and can also affect the quality of foods.  Nutrients in some foods are lost by overcooking or simply allowing the foods to soak in water for too long.
  • 3. When handling glassware, dishes and utensils do not touch food contact areas with bare hands 3
  • 4.  VENDORS  Buy only from reputable suppliers  Inspect deliveries carefully  Sample temperatures of received food items  Put refrigerated and frozen items away immediately 4
  • 5.  GROCERY STORE • Read the label – do not buy food that is past the “sell-by,” “use-by,” or other expiration dates • Purchase meat, poultry and dairy products last  Ground beef should be cherry-red or purple-red if in vacuum packaging  Place meat, poultry and seafood in plastic bags to prevent juices from dripping on other foods in the cart  Keep raw meat, poultry and seafood separate from other food items • Check that all food packages are intact • Select produce that is fresh, not bruised or damaged 5
  • 6.  Keep out of temperature danger zone • Refrigerator – 40°F or lower • Freezer - 0°F or lower  Label and date food • Leftover prepared food which was not served must be labeled and dated, refrigerated promptly and used within 36 hours, or frozen immediately for later use • Commercially-prepared, ready-to-serve opened food items can be kept up to 7 days when they are properly stored/refrigerated 6
  • 7.  Store dry food in designated clean, dry, ventilated and lighted areas • Dry food should be stored in sealed containers (zip- type bags, metal, glass or food-grade plastic containers with tight-fitting covers) and shall be labeled • Food shall be stored at least 6 inches from the floor 7
  • 8. Thaw Foods Properly In Refrigerator At 40°F or lower Under Cold RunningWater Water must be 70°F or lower Microwave Food must be cooked immediately after thawing Part of Cooking Process Food must meet the required minimum internal cooking temperature 8
  • 9. Cook to Minimum Temperatures (Handout) Sample: 165° F  Poultry  food cooked in microwave (eggs, poultry, meat, fish) 9
  • 10. Doneness versus Safety: • Doneness is subjective. It is the appearance, texture, color, smell and flavor of food • Safety is cooking to the required minimum temperature to destroy bacteria. Use a food thermometer to accurately measure Leftovers • Heat to 165°F and bring gravies and sauces to a rolling boil before serving • In microwave, beware of cold spots and use a food thermometer to check the temperature in several places 10
  • 11.  food preparation and cooking techniques, can maximize the nutrient quality and flavors foods.  Wash all fresh fruits and vegetables with cool tap water.  Be sure to wash clean thick-skinned vegetables and fruits such as melons or squash using a soft brush and water.  Avoid soaking fruits and vegetables as you wash because some vitamins dissolve in water.
  • 12. food preparation and cooking techniques, can maximize the nutrient quality and flavors foods. Wash all fresh fruits and vegetables with cool tap water. Be sure to wash clean thick-skinned vegetables and fruits such as melons or squash using a soft brush and water. Avoid soaking fruits and vegetables as you wash because some vitamins dissolve in water.
  • 13.  Leave edible skins on vegetables and fruits— for example, on carrots, potatoes or pears— and trim away as little skin as possible.  Most vitamins and minerals are found in the outer leaves, skin and areas just below the skin, not in the center.  Peels also are natural barriers that help protect against nutrient loss.  Just clean them properly first
  • 14.  Cut vegetables that need to be cooked longer into larger pieces.With fewer surfaces exposed, fewer vitamins are lost.  While cutting and preparing foods,avoid cross-contamination by using a separate cutting board and utensils for raw meat, poultry and seafood.
  • 15.  Skip the urge to rinse grains several times, such as rice, before cooking because nutrients may wash down the drain.  Overcooking meat can affect flavor. Avoid overcooking by using a food thermometer to determine when meat has reached a safe minimum internal temperature without overcooking.
  • 16.  Cook vegetables or fruits in a small amount of water—or better yet, steam them in a vegetable steamer, covered pot or a microwave oven.  Steaming retains nutrients because vegetables usually don’t come in contact with cooking liquids.
  • 17.  Quickly cook (until just tender-crisp) vegetables such as green beans, broccoli and peas. Some nutrients, such as B vitamins and vitamin C, are destroyed easily by heat.  The shorter the cooking time, the more nutrients are retained.
  • 18.  Microwaving is also a great option because it is so fast that heat-sensitive nutrients aren’t subjected to heat for long. Also, microwaving doesn’t require added fat.There’s a flavor advantage, too: Unless overcooked, vegetables retain the color and tender-crisp qualities that make them appealing.
  • 19.  For beets and red cabbage, add a little lemon juice or vinegar to the cooking water.This helps retain their bright-red color.  Don’t add baking soda. Although the alkali in baking soda keeps vegetables looking greener, it also destroys vitamin C and can make them mushy due to cellulose breakdown.  Tip: Adding acid (lemon juice) to green vegetables while cooking turns them olive green; add juice or sauce after cooking.
  • 20.  Canning is cooking, so canned vegetables don’t need to be cooked again.They would lose flavor and nutrients. Just reheat canned vegetables on the stovetop or in the microwave oven.

Editor's Notes

  1. Lastly, it is important to keep bare hands from touching where food comes into contact with plates, glassware, etc. This pictures shows the wrongs and rights of touching some of these items.
  2. First, see to it that you are purchasing safe food. If you purchase food from a vendor: Buy only from reputable suppliers Inspect your deliveries carefully – look at packaging, are they intact? Sample temperatures of cold or frozen foods to make sure they are not in the danger zone Put away refrigerated and frozen items immediately.
  3. If you purchase food from a grocery store: Purchase meat, poultry and dairy products last since they need to be kept cold Keep packages of raw meat and poultry separate from other food items Check that all food packages are intact Select produce that is fresh Make sure products are refrigerated or put in freezer as soon as possible
  4. Next, store food properly. Keep food out of the danger zone. Your refrigerator should always be at or less than 40 degrees, and your freezer should always be at or less than 0 degrees. Label and date food. Leftover food which has not been served must be labeled and dated and refrigerated promptly. It must then be used within 36 hours, per state licensing regulations, or frozen immediately for later use. Commercially prepared, ready-to-serve opened food items can be kept for up to 7 days when properly labeled, dated and refrigerated.
  5. Dry food should be stored in a designated clean, dry, ventilated and lighted area. Food should be sealed in an air tight container, zip-type bags, metal, glass or food-grade plastic container, and shall be labeled. Food shall also be stored at least 6 inches from the floor.
  6. Preparing and cooking food adequately is also important for preventing food borne illness. First, when thawing frozen items, thaw foods properly. Freezing does not kill micro-organisms. When frozen food is thawed and exposed to temperatures in the danger zone, bacteria will grow. Therefore, food should never be thawed at room temperature. The four acceptable methods for thawing potentially hazardous foods are: In the refrigerator, which should always be at 40 degrees Fahrenheit or lower. Under cold running water, which is 70 degrees Fahrenheit or lower. Water should be continuously running and not just sitting in a container or the sink. In the microwave. If you thaw food with this method you must cook the food immediately after thawing. Last, part of the cooking process. For example, you take frozen ground beef out of the freezer and start to cook it in a saucepan right away. The food must meet the required minimum internal cooking temperature by the time you are done thawing and cooking the food.
  7. Second, when preparing and cooking food, cook to the required minimum internal temperature. There is a handout in your folder that lists required minimum cooking temperatures for various items. The following is a sample of foods that must reach 165 degrees Fahrenheit.
  8. Oftentimes people think they can sense when food is done cooking based on visual or other sense perception. There is a difference between doneness and food being cooked to the safe minimum internal temperature. Doneness is subjective – it is the appearance of how cooked an item is, the texture, color of food, smell or flavor. Safety is cooking to the required minimum temperature to destroy bacteria. The only way to determine safety is by using a food thermometer to accurately measure the internal temperature. This is also important when reheating leftovers to destroy any bacteria that may have had the opportunity to grow while it was being cooled. Always reheat leftovers to 165 degrees internal temperature and bring gravies and sauces to a rolling boil. If reheating in the microwave, beware of cold spots from uneven heating and use a food thermometer to check the temperature in several places.