Lonnie Lowery, PhD, RD, LD The University of Akron Nutrition Center Akron, OH, USA
Do you know how to cook?
Does it matter how you do it?
How destructive is excess heat? To what?
Is proper nutrition affected?
How much do you know about food storage?
Is that OJ in the fridge still good?
What does freezing do to a food?
Academics debate exactly what a “balanced” diet is.
But we do know Canadians and Americans are under-consuming certain nutrients and over-consuming others.
Fiber (particularly soluble fiber)
Phytochemicals from fruits and vegetables*
Omega-3 fatty acids*
Iron for some women
Functional food proteins?*
“ At Risk”?
Saturated and trans fats from fast food sources
Sugars and refined carbohydrates
Gourmet coffees, hot drinks
Under-consumed nutrients that are susceptible to heat and oxygen…
Certain polyunsaturated fats
Highly-unsaturated fats like the mega-3 type have many vulnerable spots
What about my cooking oils?
What about baking with flax?
Will cooking destroy quality (complete) proteins?
Can I reuse oil? Protein Individual amino acids
If you do save and reuse oils, remember that they take-on flavors from prior fryings
Interested in flax?
Go with ground flax (flax meal) vs. whole seeds to release all the nutrients
Muffins and pancakes are great with a little flax meal
If you’re concerned over loss of protein’s functional qualities (e.g. whey, casein, soy)…
Small peptides to boost immune function, etc.
Consider unheated supplemental proteins
Consider cottage cheese or cold dairy / soy
Raw milk is usually unadvisable
Under-consumed nutrients that are NOT susceptible to freezing
Phytochemicals from frozen fruits and vegetables
Related vitamins and minerals
Generally up to 6-8 months not a problem
VEGETABLE STORAGE GUIDELINES Vegetables How to Store YOU CAN KEEP IT APPROXIMATELY THIS LONG On Refrigerator shelves 35-40°F (2-4°C) At Room Temperature 70°F (21°C) In Freezer 0°F (-18°C) stored in MVP*materials Asparagus Do not wash before storing. Keep in crisper, plastic bags, or plastic containers. 1-2 days 8 months Beans Dried Keep in crisper or moisture proof wrap. 1-2 days 12 months 8 months Green or Waxed 3-5 days N/A 8 months Beets Remove leafy tops. Keep in crisper. 1-2 weeks Broccoli, Brussels sprouts and summer squash Store in crisper in plastic bags or plastic containers 3-5 days Cabbage 1-2 weeks Do not store here. Carrots Remove tops. Store in plastic bags or plastic containers. 1-2 weeks 8 months Celery Keep in crisper or moisture proof wrap. 1-2 weeks Do not store here. Corn 1-2 days in husk 8 months Lettuce Head (unwashed) Store away from other vegetables. 5-7 days
Storage Times For Refrigerated Foods Eggs Fresh, in shell 3-5 weeks Raw yolks, whites 2-4 days Hard-cooked 1 week Deli and Vacuum-Packed Products Store-prepared (or homemade) egg, chicken, tuna, ham, and macaroni salads 3-5 days Pre-stuffed pork, lamb chops, and chicken breasts 1 day Store-cooked dinners and entrees 3-4 days Raw Hamburger, Ground and Stew Meat Ground beef, turkey, veal, pork, lamb 1-2 days Ham, Corned Beef Ham, canned, labeled "Keep Refrigerated" Unopened, 6-9 months Opened, 3-5 days Ham, fully cooked, whole 7 days Hot Dogs and Luncheon Meats Hot dogs Unopened package, 2 weeks Opened package, 1 week Luncheon meats Unopened package, 2 weeks Opened package, 3-5 days Bacon and Sausage Bacon 7 days Sausage, raw from meat or poultry 1-2 days Hard sausage (such as Pepperoni) 2-3 weeks Cooked Meat, Poultry, and Fish Leftovers Pieces and cooked casseroles 3-4 days Gravy and broth, patties, and nuggets 1-2 days Soups and Stews 3-4 days Fresh Poultry Chicken or turkey, whole 1-2 days Fresh Fish and Shellfish Fresh Fish and Shellfish 1-2 days
Individually freeze skinless boneless chicken breasts for use throughout the week
Cut with dedicated scissors when thawed
Nutrients remain fine
Do not char / blacken
Buy berries cheap in-season and freeze for winter months
Not getting enough veg?
Consider frozen 1 lb. bags and make them disappear throughout week
Nutrients remain fine
Pre-cook and refrigerate whole grain pasta for hot water reheating as needed (fresh about 2 days)
Over-consumed nutrients: Can we make them accidentally at home?
Sweetened “fattening” drinks
Even if you’re not handy around the kitchen, you can improve the healthiness of your diet.
Consume more of the “good stuff” with basic storage and cooking concepts
Consume less of the “bad stuff” Westerners over-do by eating at home
Online resources exist – Google them!
Lonnie Lowery, PhD, RD, LD The University of Akron Nutrition Center [email_address]