Darker colors have higher levels of nutrients
Here more tips on maximizing nutrient value of food while saving money:
1. Instead of looking at quantity of food look at quality and nutrient density.
2. Fresher is Better. – Fruits and Vegetables can suffer significant nutrient loss 24 hours after being picked.
a. Peas lose more than 50% of their nutrients a week after harvest.
b. Spinach at room temperature loses 50-90% of vitamin E, B vitamins and folic acid
3. When buying salad or greens in a bag go for color and shade variety; the darker the color the higher the nutrient value.
4. Buy variety of color in other veggies and fruits as well like apples, berries, onions and sweet peppers.
5. Buy in season. If you have to have fruit and veg out of season take the time to preserve by freezing or canning certain produce items. Even canned is better than a peach from Chile in the middle of winter. It was picked green and took time to get to your plate. The nutrient density and value for your buck is low…very low!
6. Avoid exotic fruits like berries and peaches flown in from other countries that may have different production standards. They may contain chemicals that cause the body to actually use up valuable nutrients just trying to detox. That’s called a nutrient deficit!
7. Some foods are more nutrient dense when cooked while others are better raw. Eat a variety of lightly steamed, sautéed, stir fry and raw fruits and veg.
8. If you are going to cook your veg make it short. Veggies should be tender/crisp.
9. Avoid thawing frozen vegetables before cooking. Frozen veg are better than canned but thawing adds time for nutrients to be lost.
10. To Peel or Not to Peel…Not!. Many nutrients are found in the peel of the vegetables and fruit. In addition, once the peel is removed nutrients are no longer wrapped up in their protective, natural packaging so can start degrading faster.
Eat Local Live Longer 