2.  While a menu may be properly planned according to the
principles of good nutrition, nutrients in food are easily
lost and destroyed through improper methods of
preparation. Some minerals and vitamins are soluble in
water and are, therefore, lost when foods items are
washed, soaked and cooked in water. Vitamins A and C
are lost when food are exposed to air or stored for long
periods of time. Most vitamins are destroyed by high
heat. Some are destroyed to light. Thiamine and Vitamin
C are destroyed when baking soda is added to foods.
Proteins become denatured and indigestible with high
heat or when exposed to evaporation.

3. Suggestions for Conserving Nutrients in Preparation and
Cooking
 Fruits and vegetables should be washed before peeling.
 Vegetables and fruits should not be cut up long before they
are to be cooked or served.
 Fruit juices are squeezed just before serving.
Long exposure to air will oxidized the vitamins.
 Fruits and vegetables must be peeled very thinly.

4.  When cooking vegetables, the cooking water
should not be thrown out. It could be used for sauces
or soups.
 Water must be at boiling point before adding the
vegetables. This inactivates the enzymes, which cause
oxidation, as well as speeds heating time.
 Vegetables should not be overcooked. These should be
cooked only to the tender-crisp stage. Not until mushy.

5. Pots should be kept covered while cooking to shorten
cooking time and retain heat. Opening of pots should be
minimized when cooking.

6.  Foods should not be stirred while cooking to prevent
mixing in cool air.
 Vegetables should be served
immediately after cooking. Longstanding
destroys some vitamins.

7.  Baking soda should not be used
when cooking vegetables. While baking soda preserves
the green color of vitamins, it also destroys some
vitamins

8.  When cooking frozen vegetables, it is not necessary to
thaw before hand. Instead, these must be placed
directly into the boiling water.
 It is preferable to cook vegetables in their skins.
Some vitamins and minerals are found in the skin. In
the process of cooking, these move in to the interior.
 In cleaning rice, it must be washed only once or twice,
and the rice washing are used for soups whenever
possible.

9.  Meats, fish and poultry should not be overfried,
because the protein content is made undigestible.

10.  Foods should be stored properly.
 Milk are to be stored away from light, or colored
bottles are used to prevent riboflavin destruction

11.  In boiling meats, low heat is used to allow for
proper coagulation and softening.
 The proper equipment for cooking must be used. The
right size of pan must be used with the right cover

12. Minimizing Food and Energy Cost and Waste in
Meal Preparation
 In preparing meals one must also minimize not only
the food cost but also energy cost. This refers to the
time for preparing and cooking the food. Suggestions
on how to minimize food and energy cost and waste in
meal preparation are:

13.  A file of standardized recipes must be kept and used
everytime.

14.  Proper methods of food preparation and cooking must
be used.
 Economical used of gas, electricity and water must be
observed.
 In frying the temperature must be regulated to avoid
absorption of fat. Immersing the food in fat for deep
frying will prevent too much absorption of fat.
 Low heat is used to soften tough meats, as this causes
less shrinkage and more yield.
 Besides less fuel is consumed

15.  In cooking rice, ample size must be used to allow for
maximum expansion.
 A pressure cooker, if available, is practical to used for
softening tough meats.
 It is economical to boil all meats for the week at one
time and simply set aside to store until the day needed.

16.  Similarly, preparing guisado mix in the quantity
needed for the week will minimize time and energy
of preparation.
 The “layer cooking”method may b used to save on fuel.
Specially designed pots and pans are used such that
one is placed on the top of the other to cook. Thus, it is
possible to cook several dishes with only one source
of heat.
 Only the needed amounts must be prepared to avoid
leftovers. The “Food Order Guide” may be used in
determining the amounts to prepare.

17.  One must be aware of new appliances/ equipment that
save energy. Inventors have also come up with several
energy-saving stoves and alternative sources of fuel
that are less expensive than gas or electricity.