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Ask the Dietitian is not a substitute for a consultation with a professional
who can inform you of all the facts of your particular situation. We answer
questions in general terms only, to give you information that may
used as a starting point.
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| TOPIC - Cooking |
| Question |
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I'm a beginner in cooking and am trying to lose weight. I would like to find out if there
are some simple meals that i could cook for lunch that is healthy for me and my family.
And I would like to have some advice that could help me along.
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| Answer |
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The Health Promotion Board has a number of healthy recipes on their website at the following
link: www.hpb.gov.sg. You
can pick some of the simpler recipes and try them. In general if you are trying to lose weight,
you should avoid using excessive amounts of oil and fat. Thus have fried foods no more than 3
times per week, particularly deep fried foods. Serve more steamed, boiled or braised dishes.
It is also important not just what you eat, but how much. If you overeat even healthy foods,
you will still gain weight. Exercise is another important component when trying to lose weight.
Go for a walk daily or at least 3 times per week for 20-30 minutes.
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| Question |
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Is there a big difference between eating frozen vegetables as opposed to
eating fresh ones?
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| Answer |
If you are concerned about the nutrient content of frozen vegetables, they are quite
comparable to eating fresh one. Most frozen vegetables are processed quickly after
harvesting, so nutrients are retained. Frozen vegetables are convenient and if they
help you eat more vegetables because they are easy to prepare and you always have some
on hand, then you should certainly continue to use them. They can also be stored for
longer periods with little change in nutrient, taste or texture.
Fresh vegetables, on the other hand are higher in fiber plus some vegetables are only
available fresh such as leafy ones. With fresh vegetables, you have store them carefully
as some vitamins such as vitamin C are very perishable. The longer you store the
vegetables, the more vitamins are lost. Eat fresh vegetables as soon as possible
after purchase for maximum benefit.
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Will cooking vegetables affect the nutrients contents in them?
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Yes, the cooking method as well as the amount of time you cook a vegetable will affect the nutrient
content, especially the water-soluble vitamins such as B vitamins and vitamin C.
The longer you cook a vegetable, the more heat-sensitive vitamins are lost. Also vitamins which are
water-soluble leach into the cooking liquid if the vegetables are cooked in water (see answer to
question below). Use cooking methods that re-uses the cooking liquid such as soups, or uses very
little liquid such as steaming or microwaving to preserve nutrients.
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| Question |
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My sister loves to snack on foods high in calories and fat. How can I prepare some
appetising snack items to encourage her to eat healthily? What kind of snacks would
you recommend?
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| Answer |
Depending on the type of snacks your sister likes ie. crunchy & salty like potato
or tapioca crisps, corn chips, etc, you can substitute with pretzels or taco chips &
salsa. If she likes cold & creamy foods like ice cream, try getting her to eat low-fat
frozen yoghurt or juice bars (ice popsicles made from fruit juice). You can make these by
freezing juices like orange, mango, guava in little plastic containers. Place an ice
cream stick through a slit in the middle of a piece of cardboard that sits on top of the
container for easy removal. For more snack suggestions, read the article on
Snack Attack in the Healthy Eating section.
Another suggestion is to make the snacks together - you may find that your sister is more
receptive to different snacks if the two of you made it together. Some snack items which works
well are sandwiches, fruit salad, pizza, popiah, raw veggie sticks (carrots,
celery, green pepper, etc.).
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| Question |
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I was reading that it is better to steam rather than boil vegetables. Is that right?
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Answer
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Steaming helps to retain the nutrients in the vegetables, especially water-soluble vitamins
such as B vitamins and vitamin C. The vitamins dissolve into the water when you boil the
vegetables; you can help retain the vitamins by re-using the cooking liquid for soup, sauces
and gravy. Also avoid soaking vegetables in water before cooking to reduce losses. High
cooking temperature and long cooking times also destroy heat sensitive nutrients such as B
vitamins, vitamin C, and folate, so keep cooking times short. Cook vegetables only to tender
crisp, use a lid to speed up cooking time, and leave the peel on whenever possible to help
reduce nutrient loss.
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| Question |
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I am interested to know whether what kind of food is suitable for one-dish meal and the
type of nutrients present in it.
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| Answer |
One-dish meals are a great way to include foods from the different
food groups, such as those below to create a balanced meal. Thus, take an item
such as rice or noodles/pasta, combine it with your favourite meat or alternative such as diced
chicken or tofu, and vegetables such as carrots and onions; add seasoning or canned soup; simmer
in pot or place in casserole dish & cook at 350 deg. F for 45 minutes. You can have endless
combinations and be able to create a new meal each time. These meals are also great time-savers.
The amount of nutrients in each meal will depend on the ingredients that you use.
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ONE-POT MEALS
(Pick at least one from each group)
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Rice & Alternatives
White Rice
Brown Rice
Noodles
Macaroni
Spiral Pasta
Shell Pasta
Barley
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Meat & Alternatives
Diced chicken
Ham
Tuna
Cheese
Tofu
Cooked Beans
Ground meat
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Vegetables
Carrots
Onions
Bell peppers
Potatoes
Broccoli
Cauliflower
Canned tomatoes
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