Cook clever

Sometimes it’s not the food we eat, but how we cook it that makes our diets unhealthy. But you don’t need to be a celebrity chef to bump up the nutrition content of your family’s diet:

• Shorten your cooking times. If you usually cook green beans for 10 minutes for example, try cooking them for seven instead. That way they keep more of their flavour and vitamins. Alternatively, cook veggies in a microwave – again, shorter cooking times mean more flavour and vitamins.
• Ban the frying pan. Lots of foods, including bacon, sausages, steaks and fish, taste just as good grilled as fried and you’ll be amazed by the amount of fat that ends up in the bottom of your grill pan! To preserve vitamins and minerals try baking fish wrapped in foil and steaming vegetables rather than boiling them.
• Yes you can. Frozen and canned foods can make meal times easier for busy families. Not only are they convenient, but because of the cooking techniques used they also retain their nutrients and vitamins. (Did you know that Heinz Baked Beanz in tomato sauce contain an antioxidant called lycopene which can contribute to keeping your body healthy?)