Ideas in this flowchart

• Maximize nutrition from vegetables
• Do not keep vegetables cut long before eating
• Oxidation reduces vitamins
• Cut vegetables only when about to use or cook
• Do not wash veggies after cutting or peeling
• Washing after cutting removes nutrition
• Wash veggies before cutting
• Do not cook veggies on high flame or too long
• High heat kills nutrition
• Cook on low to medium temperatures
• Eat veggies raw, steamed, or lightly cooked
• Eat locally grown produce
• Avoid imported and frozen vegetables
• Separation from soil reduces nutritional value
• Eat fresh vegetables grown in your country