The way vegetables are cooked affects their nutrient content

• choose vegetables that are fresh and not over-ripe bruised or cut;
• store in a cool, dark place;
• unless the outer layer is unpalatable, damaged or contaminated, cook the food whole and with its peel on;
• if it is necessary to cut the vegetable, try to keep the pieces as large as possible;
• add the vegetables to boiling water rather than cold
• use the smallest amount of water possible (it is not necessary to completely immerse the food);
• cook for the minimum time and eat as soon as possible after cooking. Keeping food hot for long periods increases loss of some vitamins;
• do not use copper cooking utensils or baking soda as they destroy vitamin C.

If vegetables are selected and prepared as described above and then cooked in a microwave oven, the nutrients will generally be retained as well as, if no slightly better than, when cooked conventionally.