Sometimes, we all have those days when we crave a delicious meal without the effort of cooking, and leftovers can be a real blessing in those moments. However, it is important to ensure that we reheat the food properly, without compromising its nutritional value. Simply popping it in the microwave for 30 seconds may not be sufficient.
Reheating is essentially like cooking the food again, so it is crucial to follow the right techniques to avoid digestion issues and potential food poisoning. Here are some essential tips to help you reheat your food perfectly, as explained by eminent weight loss dietitian Avni Kaul in this blog.
Why cooling is essential?
To simplify meal preparation for the next day, it is important to allow sufficient time for the food to cool down completely. Once the food reaches room temperature, ensure proper refrigeration to preserve its nutritional value. It is recommended to let freshly cooked meals cool down for at least 2-3 hours before refrigerating them. By following these steps, you can save food effectively while retaining its nutritional benefits.
What is the 2-minute rule?
Reheating food for only 30 seconds or a minute may not guarantee the elimination of bacteria or pathogens that could have developed in leftover food. It may sound surprising, but it is important to heat the food at a high temperature for a minimum of 2 minutes. According to the USDA, reheating food to an internal temperature of 165°F (73.8°C) is recommended. Heating the food at this optimal temperature causes the proteins in any bacteria to break down and effectively kills germs at around 140°F (60°C). By following these guidelines, you can ensure the safety of reheated food.
Keep the Pathogens at bay, How to do it?
It may sound peculiar, but exposure to moisture in the air or improper storage can lead to the development of bacteria and pathogens in leftover food. To prevent this, it is advisable to reheat dishes like curries or stews to a boiling point. Ensuring that the food is piping hot helps reduce the risk of food poisoning by subjecting it to high temperatures. By following this practice, you can mitigate potential health hazards associated with reheated food.
Do not reheat multiple times, what is the reason?
To preserve the nutritional value of leftover meals for an extended period, it is recommended to reheat the food just once at an optimal temperature. Curries, soups, and stews can be reheated by bringing them to a boil and then turning off the flame. Food science advises against heating food multiple times as it can diminish its nutritional content. In fact, improper or repeated reheating can increase the risk of food poisoning. By reheating food properly and only once, you can maintain both the taste and nutritional quality of your leftovers.
Small pieces help in better heating, what is the reason?
When reheating multiple items simultaneously, it is important to ensure that large meat or fish portions are cut into smaller chunks. This helps to cook the food evenly from the inside out. Larger pieces take longer to heat, which can increase the risk of inadequate heating. By cutting the portions into smaller chunks, you can ensure that the food is thoroughly heated and reduce the likelihood of it having unevenly heated or undercooked sections
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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