To get the greatest health benefit from your food, maximize the nutrient and
phytochemical content and minimize potential hazards:
Choose fruits and vegetables in season -- organic if possible to avoid residual
pesticide. Produce that looks the freshest probably has the highest nutrient
value.
When organic produce is not available or is too expensive, choose fruits and
vegetables that have the lowest pesticide levels. (More about pesticides in
fruits and vegetables that are not organic.)
Peel produce only when necessary and remove as little peel as possible. Many
nutrients are in or near the skin.
Use fresh or frozen produce rather than canned because some phytochemicals
are destroyed in the canning process.
Raw or lightly cooked vegetables and fruits have more cancer-fighting chemicals
than those cooked a long time. (The exception to this is lycopene, a
phytochemical in tomatoes that is absorbed better when the tomatoes are
cooked.)
When using garlic in a recipe, wait ten minutes after chopping to cook it.
It takes time after chopping the garlic for the cancer fighting chemicals to be
fully released and heat can stop the process.
To preserve nutrients, cook in a small amount of water or stir-fry in a small
amount of oil.
Vegetables can be cooked in the microwave with a little water. Microwave
frozen vegetables with no additional water.
Use glass containers in the microwave. Chemicals from plastic containers or
plastic wrap may end up in your food.
Cook with olive or canola oil instead of butter, margarine, or other oils. Try
baking with them also, or reduce the amount of fat in the recipe.
Use whole grains instead of refined. Try substituting some whole wheat flour
for white flour in your favorite recipes.
Try using less sugar in recipes for baked goods.
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Food Preparation Tips
