METHODS OF

COOKING
&
MEASURES TO
PREVENT
OSS OF NUTRIENTS
INTRODUCTION
• Cooking is the process of
preparing food by applying heat to
transform raw ingredients into
safe,digestible and flavorful dishes
combining various techniques like
grilling,frying etc.
• Cooking enhances the flavor of
food,texture and nutritional value
ensuring its safe to eat.
• It is both a practical skill and
creative art that contributes to
health and enjoyment.
 DEFINITION
"Cooking is the process of preparing food by
applying heat to ingredients, which not only
enhances the flavor, texture, and palatability of
food but also ensures the destruction of harmful
microorganisms, thereby making food safe for
consumption." (FSSAI)
Cooking involves numerous chemical reactions, such as the Maillard reaction
that browns meat, caramelization of sugars, and the denaturing of proteins
when eggs are cooked. Understanding these reactions helps in controlling the
texture, flavor, and appearance of food.
● Cooking often requires precise measurements and timing. The correct ratio
of ingredients, temperature control, and cooking times are crucial to achieving
consistent and desired results.
● It also involves understanding the nutritional content of ingredients and
how cooking methods affect these nutrients.

COOKING AS A
SCIENCE
Cooking allows for personal expression and
creativity, much like painting or music.
Chefs and home cooks can experiment with
flavors, textures, and presentation to create
dishes that reflect their unique style or cultural
background.
● The way food is plated and presented is an art
form in itself. The visual appeal of a dish,
including color combinations and the
arrangement of ingredients, plays a significant
role
in the overall dining experience
● Cooking is deeply connected to culture and
tradition. Recipes passed down through
COOKING AS
generations often carry historical and emotional
significance, making cooking an artistic
expression of heritage and identity
AN ART
BENEFITS OF COOKING
You control the ingredients, allowing for healthier choices.
● Cooking at home is generally cheaper than eating out.
● You can manage portion sizes to avoid overeating
● Tailor dishes to your taste and dietary needs.
● Cooking enhances creativity and culinary skills.
● Encourages awareness of what you're eating.
METHODS OF COOKING

1.DRY-HEAT METHOD
2.MOIST-HEAT METHOD
3.COMBINATION METHODS
DRY-HEAT METHODS-
Dry heat cooking methods refer to
techniques that use heat without relying on
moisture, water, or any liquid. These
methods cook food by exposing it directly
to heat, either from an open flame, hot air,
or a heated surface.
1. Baking: Cooking
food by surrounding it with dry
heat in an oven, commonly used
for bread, pastries, and
casseroles.
Roasting: Similar to baking but typically involves cooking
meats and vegetables uncovered in an oven at higher temperatures
BAKING ROASTING
Moderate Temperatures(300- Moderate to high
375 degree fahrenheit) Temperatures(375-450 degree
fahrenheit)

Aims to cook food throughly Aims to brown and caramelize

without browning too much the exterior while cooking the
interior.

Often retains the moisture Reduces moisture,leading to

inside the food. crispy exterior
Ideal for dough-based foods Ideal for meats,poultry and
like bread,cakes,pasteries vegetables
Cooking food on a
grill over direct heat,
usually high, to
achieve a charred
surface and smoky GRILLING
flavor. Common for
meats, vegetables,
and seafood.
Sautéing: Cooking food
quickly in a small amount of oil
over high heat, typically used
for vegetables and small pieces of
meat
 FRYING
Deep-frying: Submerging food
completely in hot oil to cook it quickly,
resulting in a crispy texture.

Pan-frying: Cooking food in a small amount of

oil in a pan, often used for meats, eggs, and
vegetables.
MOIST-HEAT METHODS-
Moist heat cooking methods use steam
or liquid to cook food, which helps
retain moisture and can make dishes
more tender.
 BOILING

Cooking food in water or

broth at 100°C (212°F).
Common for pasta, rice,
and vegetables
Steaming: Cooking food
using steam from boiling water,
preserving nutrients and flavor.
Ideal for vegetables, fish, and
dumplings
Poaching Gently :

cooking food in liquid at

temperatures just below boiling
(70-80°C or
160-180°F). Used for eggs, fish,
and fruits
Simmering: Cooking
food gently in liquid at a
temperature slightly below
boiling
(85-95°C or 185-205°F). Used for
soups, stews, and sauces.
Combination
methods
.

Combination methods
involve both dry and moist heating methods.
 Braising:
A combination of searing food in fat and then
slow-cooking it in a small
amount of liquid. Often used for tougher cuts
of meat.
Stewing: Similar to braising,
but the food is fully submerged in
liquid and cooked slowly
over low heat
BRAISING STEWING
Typically larger cuts of meat and Smaller pieces of meat or
vegetables. vegetables.

Small amount of liquid,just Larger amount of liquid,enough

enough to cover part of the food. to cover the food completely.

Cuts can be browned before Cuts may/may not be browned

addition of the liquid. before adding to the liquid.
MEASURES TO PREVENT
NUTRIENT LOSS

THE 3R OF NUTRIENT PRESERVATION

● Reduce the water used in cooking

● Reduce the cooking time

● Reduce the surface area

Always wash your vegetables first and then chop them.Chopping first and then washing
takes away all the nutrients.

● Cook the vegetables as soon as the chopping finishes,because as time progresses the
nutritional contents are particularly lost by being exposed to air and moisture.

● Do not chop the nutrients into very small pieces,because the smaller the piece,the greater
surface area is exposed that can lead to vitamin loss easily,as they are sensitive to air and
light.Additionally,small pieces get cooked fast,increasing risk of overcooking,leading to
loss of texture,flavor and nutrients.
Boil vegetables in a small amount of water. As it minimizes the nutrients.There are in
fact,many vitamins like vitamin B,C which are basically water soluble.Using too
much water means,they can leach out into cooking water.Also,using less water means
a shorter cooking time,as the water would heat and evaporate up quickly.

● Do not throw away the residue water after boiling rice or vegetables.The excess
water is loaded with nutrients and is often used as a base for soups,sauces,preparing
gravies etc.

● Avoid reheating of food as it destroys the chemical structure of vitamins and

minerals.

● Bake with very little oil as firstly it maintains a healthy diet and secondly helps in
preserving vitamin A,E,as these are oil soluble.
Retain Skins where Edible as many nutrients are concentrated just
under the skin of fruits and vegetables, so avoid peeling them if the
skin is edible and palatable.

● Do not overwash the rice grains .Washing once the grains makes
them loose 25 percent of thiamine content.

● Boiling with peels as the peels contain a significant amount of

fiber,vegetables,fruits and antioxidants.By doing so,the nutrient
content is preserved which otherwise might have been
lost.Additionally,the peel forms a protective barrier in reducing the
leaching of vitamins and minerals into the cooking water.

After 24 hrs in the fridge,vegetables nearly lose one-fourth of

vitamin C,while nearly half in two days.

● Avoid cooking at very high temperatures which can destroy

delicate vitamins.
 IMPLICATIONS IN NURSING
• Boiling or frying can reduce vitamins and minerals; steaming or sautéing helps
preserve them.

• Proper cooking prevents foodborne illnesses, especially in vulnerable populations.

• Methods like steaming or microwaving retain nutrients better, important for

malnourished patients.

• Low-fat cooking methods are advised for conditions like heart disease and diabetes.

• Cooking should modify texture for patients with swallowing difficulties, while
preserving nutrients.
 CONCLUSION
Cooking is an essential process that not only makes food safe and palatable but also
enhances its flavor and nutritional value. Various cooking methods, such as boiling,
steaming, grilling, frying, and baking, each offer unique benefits and outcomes,
influencing the taste, texture, and nutrient content of food.Preserving nutrients
during cooking is crucial for maintaining the health benefits of the ingredients.
Techniques like steaming, using minimal water, avoiding overcooking, and cooking
with peels can help retain vitamins and minerals, ensuring that the food remains
nutritious. Balancing cooking methods with nutrient preservation allows for the
preparation of meals that are both delicious and healthful, contributing to overall
well-being.
 BIBLIOGRAPHY
1.Choudhary D.(2022).Applied Nutrition and Dietics for Nurses.Paras Medical Books.

2. Rekhi T.(2014).Fundamentals Of Food and Nutrition.Elite publishing House.

3. Khanna K.(2018).The Art and Science of Cooking.Elite publishing House.

4.Mary Q.(2018).Textbook on Food and Nutrition for Nurses.

5.Lal H.(2023).Textbook of Applied Biochemistry and Nutrition and Dietics.

 contd....
6. Ani,C.(2024,July 7).Exploring different methods of cooking.
Times of India.

7.Vinayak,K(2020,Feb 2).Tips to preserve nutrients.Sambad.

 ASSIGNMENT
WRITE AN ASSIGNMENT ON
COOKING AND ITS TYPES ALONG
WITH MEASURES TO PREVENT
LOSS OF NUTRIENTS WHILE
COOKING
1.Enlist some measures to
prevent loss of nutrients
while cooking.

2.What are the methods of

cooking?