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Improving the Nutrient Content of Foods
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1. Use brown rice instead of white rice.
2. Use whole-wheat flour in place of white flour.
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3. Add beans to soups, stews, casseroles, and salads to increase fiber and protein intake.
4. Instead of shortening, lard, palm oil, and coconut oil; use canola, safflower, olive, and corn oil.
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5. Save the water from cooking vegetables to add to soups and stews.
6. Cook vegetables with the skins and peelings on to preserve nutrients.
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7. Instead of sour cream, use nonfat cottage cheese, nonfat yogurt, or nonfat sour cream.
8. Replace flour in muffin recipes with oat bran.
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9. Substitute nonfat dry milk for whole milk in recipes to reduce the fat content.
10. Instead of canned fruits packed in syrup, use canned fruits packed in water.
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11. Use 2 egg whites instead of 1 whole egg.
12. Replace oil with applesauce.
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Sugar!
Recipe Says Use this amount
½ cup 1/3 cup
1 cup ¾ cup
1 ½ cups 1 1/3 cups
2 cups 1 ¼ cups
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Preserving Nutrients
1. Avoid overcooking.
2. Cover refrigerated foods with tight-fitting lids.
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3. Freeze or refrigerate leftovers immediately after use.
4. Include raw fruits and vegetables in menu planning and food preparation.
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5. Rinse foods in cold water. Do not soak.
6. Thaw frozen foods in the refrigerator.