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Cooking hints for Aging
Nutritional need changes with ageing, effecting the way we normally cook.
Effects of Cooking on Vitamins
Cooking Oils
Use Canola oil. Avoid Ghee or butter
Salad Oils
Use a combination of Canola Oil and Virgin Olive oil in a ratio of 3 to 1
Canola oil: 3 Cups
Extra Virgin Olive Oil: 1 Cup
Cooking Pans and Pots
Use stainless steel or Teflon coated Pans and Pots. With age we need more Vitamin B12 and Vitamin E. These Vitamins may be lost in contact with Iron or Cooper.
Curry Spices
Double up on the Turmeric powder. If the recipe calls for ½ teaspoon, use 1 teaspoon instead
Double up on Fenugreek seeds, and Cloves.
Masala
Use fresh Garlic, Ginger, and Onions. They have useful antioxidants.
Raw versus Cooked
Cooked Tomatoes are better than raw tomatoes for Lycopene
Raw nuts such as Almonds are better than roasted Almonds.
Vitamin C is lost with cooking. Eat raw fruits and vegetables to preserve Vitamin C.
Dahi Yogurt with live culture
Make Dahi yogurt using 2% Homogenized Pasteurized milk that has been fortified with Vitamin D. Vitamin D and Calcium are not lost by heating milk to make Dahi Yogurt. Commercially available Yogurt may not be fortified with Vitamin D. The same is true for Paneer.