Guideline 13 · ICMR-NIN
Cook Smart,Eat Well
Simple pre-cooking and cooking habits that protect the nutrition in your everyday food
Based on ICMR–National Institute of Nutrition guidance
Quick recap · 1 of 4
Why it matters, and how to wash & cut
Why it matters
Culture shapes our plate
Region & family traditions decide how we cook.
Cooking helps
Tastier, easier to digest, kills germs.
Too much heat hurts
Destroys nutrients, can form harmful substances.
Wash well, not too much
Wash before peeling or cutting, in clean, potable water
Removes pesticides, parasites & dirt
Don't rinse rice & pulses again and again: minerals & vitamins wash away
Cut smart: size & timing
Don't chop too small: more surface, more vitamins lost to air
Cut just before cooking; eat cut produce soon
Never soak cut veggies or fruit: vitamins & minerals leak out
Quick recap · 2 of 4
Soak, sprout, ferment: tradition is nutrition
Soaking
Grains & pulses
Sprouting
Adds vitamins
Fermenting
Idli, dosa, dhokla
Malting
Ragi malt
Popping
Popped jowar
Puffing
Murmura
Why they work
- Easier to digest; micronutrients absorbed better
- Sprouts keep bran, germ & endosperm; nutrients more bioavailable
- Eat sprouts raw or with a light garnish
- Golden rule: stop when the sprout is as long as the grain
Sprout at home in 6 steps
Quick recap · 3 of 4
Steam it, cover it, pressure-cook it
Steam > blanch
Better for veggies- Blanching (boil, then cold dip) stops spoilage enzymes, but nutrients leak into water
- Steaming then quick cooling in the fridge: no soaking, no leaching
Lid on > lid off
Faster = fewer losses- Open lid: slower cooking, more air exposure, more nutrient loss
- Closed lid: cooks faster, keeps nutrients in
- Greens may dull in colour, but lose less
Pressure-cook
Best for dals & legumes- Destroys enzyme inhibitors: more protein available
- Cuts phytic acid: iron, calcium, zinc & magnesium absorb better
- Just enough water, no draining saves folate
- Don't overcook: lysine is lost
Quick recap · 4 of 4
Keep the cooking water, steam more, fry less
Don't pour the goodness down the drain
B-complex & vitamin C dissolve into cooking water. Add only as much as needed and avoid long boiling; minerals mostly stay.
Steaming is the nutrient champion
Food touches only steam, so least vitamin loss. Raises antioxidants & polyphenols; unlocks beta-carotene & lutein.
Deep frying: an occasional treat
High heat destroys vitamin C & antioxidants. Frequent frying adds fat, linked to heart disease, stroke & type 2 diabetes.
Golden rule
Never reuse frying oil.
Never mix used oil with fresh oil.
Indian kitchen · Example 1 of 6
Palak paneer: steam the spinach, don't blanch it
The usual way
- Spinach is dunked in boiling water for 2–3 minutes
- Then plunged into ice water to keep it green
- The green water is poured down the sink
The cost: folate, vitamin C & B-vitamins down the drain
The smarter way
Wash whole leaves first, then chop roughly
Steam 3–4 min in an idli steamer or covered sieve over boiling water
Cool quickly on a plate or in the fridge, then purée with no extra water
Add purée at the end; simmer only 2–3 min with the paneer
Indian kitchen · Example 2 of 6
Bhindi fry: stir-fry instead of shallow-fry
The usual way
- Thin bhindi rounds sit in 4–5 tbsp oil
- Cooked 15–20 min on medium heat until crisp
- Thin oil layer + air + long heat = oil breaks down
The cost: ~360 kcal of extra oil, plus degraded fats
The smarter way
Wash & pat-dry whole bhindi, then cut into 1-inch pieces
Heat just 1–2 tsp oil in a kadhai on high; add jeera
Toss constantly for 6–8 min till just tender and bright
Add haldi, salt & amchur at the end; finish with lemon
Indian kitchen · Example 3 of 6
Aloo gobi: put a lid on it
The usual way
- Cooked in an open kadhai for 25–30 min
- Extra oil added again and again so it doesn't stick
- Steam & nutrients escape into the air
The cost: vitamin C to long, open-air cooking, plus extra oil
The smarter way
Make tadka & masala, then add aloo & gobi florets
Sprinkle 2–3 tbsp water and cover with a tight lid
Cook on low–medium 10–12 min, stirring once or twice
Open only for the last 2 min to dry and roast lightly
Indian kitchen · Example 4 of 6
Everyday prep: aloo-baingan & rice
The usual way
- Cut potato & brinjal soaked in water to stop browning
- Rice washed 5–6 times till the water runs clear
- Veggies chopped in the morning for dinner
The cost: vitamin C & B-vitamins lost to soak & rinse water
The smarter way
Wash whole potatoes & brinjal before peeling or cutting
Cut right before cooking, into medium chunks, not tiny dice
No soaking: add cut pieces straight to the hot pan
Rinse rice gently just 2 times, then cook
Indian kitchen · Example 5 of 6
Soak, sprout & ferment on your plate
Moong chaat
Sprouting- Soak moong overnight, sprout 1–2 days
- Stop when the sprout is grain-length
- Toss raw with onion, tomato, coriander
- Squeeze lemon: vitamin C helps iron absorption
Idli & dosa
Fermenting- Soak rice & urad dal 4–6 hrs, grind
- Ferment batter 8–12 hrs in a warm spot
- Steam idlis: no oil, no water loss
- Easier to digest; better B-vitamin & mineral uptake
Ragi malt (satva)
Malting- Sprout ragi 1–2 days
- Sun-dry, roast lightly, grind to flour
- Cook as porridge with milk or jaggery
- Easy on the stomach for kids & elders
Indian kitchen · Example 6 of 6
Rajma & dal: pressure-cook it right
The usual way
- Rajma boiled in an open pot for 1.5–2 hrs
- Extra cooking water drained away
- Baking soda added to soften faster
- Dal cooked for 7–8 whistles until mushy
The cost: lost folate, vitamin B1 (thiamine) & protein quality
The smarter way
Soak rajma or chana 8–10 hrs; cook in fresh water
Pressure-cook with just enough water: about 3 cups per cup of dal
Stop at 3–4 whistles for dal; let pressure drop naturally
Skip baking soda & never drain; use the liquid in the gravy
Modern methods
Microwave & air fryer
Microwave
Nutrient-friendly- Very short cooking time
- Uses little water; steams food from the inside out
- No leaching, so more vitamins & minerals retained
- Helps preserve vitamin C
- Use microwave-safe ceramic vessels
Air fryer
Less oil, fewer calories- Crispy like deep frying, with far less oil absorbed
- Fewer calories: lower risk of weight gain & obesity
- Handy for starchy foods like potatoes
- Fish: may lose omega-3s and form inflammatory compounds. Add herbs to limit fat oxidation
Myth buster · Microwave
Do microwaves cause cancer? Science says no
Microwaved food becomes radioactive
FactMicrowaves only make water molecules vibrate to make heat. When the oven stops, nothing stays in the food.
Radiation leaks out and harms you
FactLeakage is legally capped at 5 mW/cm² at 5 cm, for the oven's life (US FDA). At 50 cm it's ~100× lower.
Microwaving kills nutrients
FactIn a study of 10 vegetables, microwaving generally kept the most vitamin C and boiling the least (Lee et al., 2018).
Myth buster · Microwave
Using the microwave in an Indian kitchen
Great for
Steamed veggies
3–4 min, 2 tbsp water
Instant dhokla
about 5 min, no oil
Papad, no oil
45–60 sec
Makhana / peanuts
2–3 min, stir often
Potato & corn
5–7 min, pricked, covered
Reheat dal & rice
splash water, cover, stir
Safe to use
- Glass & borosilicate bowls
- Ceramic or porcelain, no metallic rim
- Anything labelled “microwave-safe”
Keep out
- Steel, aluminium & foil
- Gold- or silver-rimmed crockery
- Plastic tubs, takeaway boxes, melamine
- Cling film touching the food
Myth buster · Air fryer
Air fryer: healthier frying, with a few rules
“Air-fried means fat-free”
Fact: It uses 1 tsp–1 tbsp oil instead of cups, so far less fat. But a samosa is still maida & potato, so portions count.
“Air fryers cause cancer”
Fact: No radiation, just hot air. Browning starch forms acrylamide; one study found up to 90% less than deep frying, but overheating erases the gain.
“The non-stick basket is toxic”
Fact: PTFE coatings are stable below ~260°C; air fryers usually top out near 200°C. Replace a scratched or peeling basket.
Oil for one batch of fries (ml)
Great for
Samosa & kachori · aloo tikki · paneer tikka · kurkuri bhindi · fish fry (add herbs) · roasted chana & makhana
Cooking methods
Grilling & barbecue: the good and the watch-outs
Barbecue: low, indirect heat Grilling: high, direct heat (often charcoal or wood)
The good
- Fat drips off, so fewer calories; may aid weight loss
- Keeps vitamins A, D, B1, B2 and zinc, magnesium, iron
- Veggies like broccoli & asparagus keep nutrients well
- Seals in moisture without added fat
Watch-outs
- PAHs*: cancer-causing compounds stored in body fat
- Reusing the same charcoal raises carcinogens
- AGEs form while grilling, linked to inflammation
- Heavy marinades add extra salt & sugar
How to safely use cookware
Choosing your cookware (1/2)
Earthen pots
SafestNeed very little oil, are eco-friendly, and heat circulates through the food, keeping nutrition intact.
Stainless steel
Safe if used properlyDurable and rust-resistant. Doesn't react with acidic or alkaline foods, so no metallic taste or harmful leaching.
Aluminium, iron, brass, copper
Use with careMetals can enter food. Don't store pickles, chutneys, sambar or sauces in aluminium, iron, or unlined brass or copper.
How to safely use cookware
Choosing your cookware (2/2)
170°C
danger line for non-stick
Non-stick (Teflon / PTFE)
- Above 170°C (e.g., an empty pan left on the flame) the coating can give off irritating or toxic fumes
- Follow usage and cleaning instructions strictly
- Discard when the coating is worn out or damaged
Granite stone
- Lighter than older stone cookware
- Saves time and energy; holds heat after the flame is off
- Safe if free of PTFE, PFOA and PFOS coatings
- Cook at medium-high at most to protect the coating
Key takeaways
Your smart kitchen checklist
Source: ICMR–National Institute of Nutrition, Dietary Guidelines for Indians, Guideline 13