Lonnie Lowery, PhD, RD, LDLonnie Lowery, PhD, RD, LDThe University of Akron Nutrition CenterThe University of Akron Nutrition Center

Akron, OH, USAAkron, OH, USA

• Do you know how to cook?Do you know how to cook?– Does it matter how you do it?Does it matter how you do it?– How destructive is excess heat? How destructive is excess heat?

To what? To what?– Is proper nutrition affected?Is proper nutrition affected?

• How much do you know How much do you know about food storage?about food storage?– Is that OJ in the fridge still Is that OJ in the fridge still

good?good?– What does freezing do to a What does freezing do to a

food?food?

• Academics debate Academics debate exactly what a exactly what a “balanced” diet is.“balanced” diet is.

• But we do know But we do know Canadians and Canadians and Americans are under-Americans are under-consuming certain consuming certain nutrients and over-nutrients and over-consuming others.consuming others.

?

• Under-consumedUnder-consumed– Fiber (particularly Fiber (particularly

soluble fiber)soluble fiber)– CalciumCalcium– Vitamin DVitamin D– Phytochemicals from Phytochemicals from

fruits and vegetables*fruits and vegetables*– Omega-3 fatty acids*Omega-3 fatty acids*– Iron for some womenIron for some women– Functional food Functional food

proteins?*proteins?*

“At Risk”?

• Over-consumedOver-consumed– Saturated and trans fats Saturated and trans fats

from fast food sourcesfrom fast food sources• French friesFrench fries• PastriesPastries• Fried chickenFried chicken

– Sugars and refined Sugars and refined carbohydratescarbohydrates• SweetsSweets• Colas, “beverages”Colas, “beverages”• Gourmet coffees, hot Gourmet coffees, hot

drinksdrinks

• Under-consumed Under-consumed nutrients that are nutrients that are susceptible to heat and susceptible to heat and oxygen…oxygen…– PhytochemicalsPhytochemicals– Vitamin CVitamin C– Certain polyunsaturated Certain polyunsaturated

fatsfats

Highly-unsaturatedfats like the mega-3type have many vulnerable spots

• What about my cooking What about my cooking oils?oils?

• What about baking with What about baking with flax? flax?

• Will cooking destroy Will cooking destroy quality (complete) quality (complete) proteins?proteins?

Can I reuseoil?

Protein

Individualaminoacids

• If you do save and reuse If you do save and reuse oils, remember that oils, remember that they take-on flavors they take-on flavors from prior fryingsfrom prior fryings

• Interested in flax?Interested in flax?– Go with ground flax (flax Go with ground flax (flax

meal) vs. whole seeds to meal) vs. whole seeds to release all the nutrientsrelease all the nutrients

– Muffins and pancakes Muffins and pancakes are great with a little flax are great with a little flax mealmeal

• If you’re concerned If you’re concerned over loss of protein’s over loss of protein’s functional qualities (e.g. functional qualities (e.g. whey, casein, soy)…whey, casein, soy)…– Small peptides to boost Small peptides to boost

immune function, etc.immune function, etc.– Consider unheated Consider unheated

supplemental proteins supplemental proteins – Consider cottage cheese Consider cottage cheese

or cold dairy / soyor cold dairy / soy– Raw milk is usually Raw milk is usually

unadvisableunadvisable

• Under-consumed Under-consumed nutrients that are NOT nutrients that are NOT susceptible to freezingsusceptible to freezing– Phytochemicals from Phytochemicals from

frozen fruits and frozen fruits and vegetablesvegetables

– Related vitamins and Related vitamins and mineralsminerals

– Generally up to 6-8 Generally up to 6-8 months not a problemmonths not a problem

VEGETABLE STORAGE GUIDELINESVegetables How to Store YOU CAN KEEP IT APPROXIMATELY THIS LONG On Refrigerator

shelves 35-40°F (2-4°C)

At Room Temperature 70°F (21°C)

In Freezer 0°F (-18°C) stored in MVP*materials

Asparagus Do not wash before storing. Keep in crisper, plastic bags, or plastic containers.

1-2 days 8 months

Beans Dried Keep in crisper or moisture proof wrap.

1-2 days 12 months 8 months

Green or Waxed 3-5 days N/A 8 monthsBeets Remove leafy

tops. Keep in crisper.

1-2 weeks

Broccoli, Brussels sprouts and summer squash Store in crisper in plastic bags or plastic containers

3-5 days

Cabbage 1-2 weeks Do not store here.

Carrots Remove tops. Store in plastic bags or plastic containers.

1-2 weeks 8 months

Celery Keep in crisper or moisture proof wrap.

1-2 weeks Do not store here.

Corn 1-2 days in husk 8 monthsLettuce Head (unwashed) Store away from

other vegetables.5-7 days

Storage Times For Refrigerated FoodsEggs

Fresh, in shell 3-5 weeksRaw yolks, whites 2-4 daysHard-cooked 1 week

Deli and Vacuum-Packed ProductsStore-prepared (or homemade) egg, chicken, tuna, ham, and macaroni salads

3-5 days

Pre-stuffed pork, lamb chops, and chicken breasts

1 day

Store-cooked dinners and entrees 3-4 daysRaw Hamburger, Ground and Stew Meat

Ground beef, turkey, veal, pork, lamb 1-2 daysHam, Corned Beef

Ham, canned, labeled "Keep Refrigerated" Unopened, 6-9 monthsOpened, 3-5 days

Ham, fully cooked, whole 7 daysHot Dogs and Luncheon Meats

Hot dogs Unopened package, 2 weeksOpened package, 1 week

Luncheon meats Unopened package, 2 weeksOpened package, 3-5 days

Bacon and Sausage Bacon 7 daysSausage, raw from meat or poultry 1-2 daysHard sausage (such as Pepperoni) 2-3 weeks

Cooked Meat, Poultry, and Fish Leftovers Pieces and cooked casseroles 3-4 daysGravy and broth, patties, and nuggets 1-2 daysSoups and Stews 3-4 days

Fresh Poultry Chicken or turkey, whole 1-2 days

Fresh Fish and ShellfishFresh Fish and Shellfish 1-2 days

• Individually freeze Individually freeze skinless boneless skinless boneless chicken breasts for use chicken breasts for use throughout the weekthroughout the week– Cut with dedicated Cut with dedicated

scissors when thawedscissors when thawed– Nutrients remain fineNutrients remain fine– Do not char / blackenDo not char / blacken

• Buy berries cheap in-Buy berries cheap in-season and freeze for season and freeze for winter monthswinter months

• Not getting enough veg? Not getting enough veg? – Consider frozen 1 lb. bags Consider frozen 1 lb. bags

and make them disappear and make them disappear throughout weekthroughout week

– Nutrients remain fineNutrients remain fine• Pre-cook and refrigerate Pre-cook and refrigerate

whole grain pasta for hot whole grain pasta for hot water reheating as water reheating as needed (fresh about 2 needed (fresh about 2 days)days)

• Over-consumed Over-consumed nutrients: Can we make nutrients: Can we make them accidentally at them accidentally at home?home?– Trans fatsTrans fats– Sweetened “fattening” Sweetened “fattening”

drinksdrinks

• Even if you’re not handy around the kitchen, Even if you’re not handy around the kitchen, you can improve the healthiness of your diet.you can improve the healthiness of your diet.– Consume more of the “good stuff” with basic Consume more of the “good stuff” with basic

storage and cooking conceptsstorage and cooking concepts– Consume less of the “bad stuff” Westerners over-Consume less of the “bad stuff” Westerners over-

do by eating do by eating at homeat home

• Online resources exist – Google them!Online resources exist – Google them!

Lonnie Lowery, PhD, RD, LDLonnie Lowery, PhD, RD, LDThe University of Akron Nutrition CenterThe University of Akron Nutrition Center

Lonman7@hotmail.comLonman7@hotmail.com