non-metallic containers. These contain- 3.

3 Effects of Cooking on
ers are used because they transmit the Nutrients
­microwaves but do not absorb or reflect Eating nutritious food can improve health
them. and energy levels. The way of cooking food
Eg: Cake can be baked in microwave oven. has a major effect on the nutrient contents.
Exposure to heat, light or oxygen will alter
the nutrients in food.
DO YOU KNOW?

Do not try recipes that require a lot of water The following nutrients are often
such as pasta in microwave because they do reduced during cooking.
not cook well.
• Water Soluble Vitamin: Vitamin C
and vitamins B – thiamine, riboflavin,
b. Solar Cooking: Solar cooking is a very niacin, pantothenic acid, pyridoxine,
simple technique that makes use of sun- folic acid and cyanocobalamin.
light or solar energy.

Solar cooker consists of a well- 3.3.1 Guidelines for Nutrients

insulated box which is painted black inside Conservation
and covered with one or more transparent Conservation of nutrients means saving
covers. These covers allow the radiation nutrients during the process of prepara-
from the sun to come inside the box but tion and cooking of food.
do not allow the heat from the hot black
absorbing plate to come out of the box. To conserve nutrients in food
items the following techniques can be
Because of this, temperature practiced:
up to 140°C can be obtained which is
adequate for cooking. Solar cooking is
­ 1. Wash vegetables before cutting
free of scorching and oozing of contents. 2. Cut vegetables into large pieces just
Eg: Rice before cooking
3. Scrape the peels of vegetable as thin as
possible because vitamins and miner-
als are found just under the skin of the
vegetables.
4. Soak dry pulses with enough water
prior to cooking.
5. Use just enough water for cooking.
6. Cooking in a pan which has a well-­
fitting lid avoids nutritional loss.
7. Do not overcook the food.
p Plate 3.16 Solar Cooker

3 Selection of Foods and M

­ ethods of Cooking 36

REST_MAN_Theory_ch3.indd 36 13-05-2018 11:17:54

 Table 3.5 Nutritional Changes during Cooking
S.No. Methods of Cooking Nutritional changes
1 Boiling •  estroys vitamin C since it is water soluble and sensitive
D
to heat.
• Boiling fish helps to preserve omega-3 fatty acid.
2 Simmering •  hiamine, niacin and other B vitamins may be lost when
T
meat is simmered and its juices run off.
3 Steaming •  ne of the best cooking methods for preserving nutrients,
O
including water soluble vitamins, that are sensitive to heat
and water.
4 Poaching •  oaching allows the proteins in food to denature slowly,
P
without squeezing out moisture.
5 Grilling and Broiling • B vitamins may be lost.
6 Roasting and baking • Most vitamin losses are minimal except B vitamins
7 Sautéing • Cooking for a short time without water prevents loss of B
vitamins.
8 Frying • Preserves vitamin B and vitamin C.
• Increases the amount of fibre in potatoes.
• Degrades omega – 3 fatty acid content
9 Microwave cooking • Preserves most nutrients.
• Short cooking time.

8. Do not use baking soda while cooking. 3.4 Fast food and Health
9. Choose a suitable cooking method for Hazard
each food items to preserve ­nutrients Fast foods are typically ready to eat foods
containing high levels of saturated fats, salt
3.3.2 Tips for Making Healthy or sugar and little or no fruit, ­vegetables
Choice of Food or dietary fiber and are considered to have
Make Careful Menu Selection: Order
* little or no health benefits.
items with more vegetables and choose
lean meats
Commonly Consumed Fast Foods are:
* Drink Water with Your Meal: Try add-
• Chips
ing a little lemon to water or ordering
unsweetened iced tea instead of soda • Candy Gum
• Pizzas
* Special Order: Order for vegetables • Burgers
and main dishes to be served without the
• Fried Foods
sauces
• Bhelpuri
* E at Mindfully: Chew food more thor- • Chilly Mushroom
oughly and avoid eating on the run • Chilly Chicken

3 Selection of Foods and M

­ ethods of Cooking 37

REST_MAN_Theory_ch3.indd 37 13-05-2018 11:17:54

 Consume
Ageing and a lot of
reducing money
immunity
Diabetes
Depression
Fatigue and
Negative weakness
Risks of Fast food
impact
Consumption
on brain Digestive
activity problem

p Plate 3.17 Fast Food Cancer Heart

disease
Liver
damage Kidney
stones
Why fast foods are unhealthy

• Artificial colours and preservatives are p Figure 3.6 Risks of Fast

Food Consumption
used.
• Mostly prepared in an unhygienic
environment.
• Addition of too much of any ingredi-
ent cause ill effect to health. • Reusing oils many times.
• Raw ingredients may be adulterated. • Poor personal hygiene of food handler.

Key Words

Perishable : Spoil / Decay

Blemishes : Discolourations
Bruises : An Injury
Viscous : Thick and Sticky
Translucent : Allowing Light
Rancidity : Unpleasant Smell
Fluctuations : To change Continually
Contamination : Made Impure
Palatability : Pleasant Taste
Denature : To change the Nature

Linkages

https://www.youtube.com/watch?v=ZN6--Xi5lKo-Receiving & Put away

https://www.youtube.com/watch?v=_QuU6rs-n5Q&t=1s-Cooking Methods

3 Selection of Foods and M

­ ethods of Cooking 38

REST_MAN_Theory_ch3.indd 38 13-05-2018 11:17:54