ASK A DIETITIAN

Q: Which veggies are to be eaten raw? Which ones need to be cooked, and at what temperature since heat destroys the enzymes and nutrients? Also, are canned veggies less healthful than frozen ones?

A: Vegetables contain a variety of vitamins that are affected by the environment, exposure to heat, water and air. Cooking your vegetables for shorter periods of time can help to prevent loss of vitamins such as thiamin, folate, riboflavin and vitamin C. Choose cooking methods like steaming, blanching or baking. Avoid submerging vegetables in water while cooking to prevent water-soluble vitamins from being lost. Storing vegetables in the refrigerator also helps to preserve vitamins. If a vegetable has been cut, store it in an air-tight container to prevent vitamin loss by exposure to oxygen. Canned or frozen vegetables are alternative options to fresh vegetables available in the produce section. If canned is the only option available, make sure to rinse them to eliminate additional sodium. Frozen vegetables are a great option when fresh vegetables are not available. Avoid those that are frozen with additional seasonings or sauces to prevent additional consumption of fat and sodium. Remember to always choose fresh vegetables when available.

-- Allison Knott, registered and licensed dietitian/nutritionist, Hamilton Medical Center, Dalton, Ga.

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