How to eat well in 2021

By Lisa Drayer, CNN

Updated 4:36 AM ET, Wed January 6, 2021

What's the best way to cook your veggies to maximize their nutritional value? While methods like steaming are better than boiling, the answer depends on the vegetable.
Photos: The best ways to cook veggies to boost nutrition
The best ways to cook veggies to maximize nutrition – What's the best way to cook your veggies to maximize their nutritional value? While methods like steaming are better than boiling, the answer depends on the vegetable.
Hide Caption
1 of 10
As a general rule, keep cooking time, temperature and the amount of liquid to a minimum when cooking vegetables. That's why steaming is one of the best ways to maximize nutrients. It turns out that's especially true for broccoli.
Photos: The best ways to cook veggies to boost nutrition
Steaming is best, especially for broccoli – As a general rule, keep cooking time, temperature and the amount of liquid to a minimum when cooking vegetables. That's why steaming is one of the best ways to maximize nutrients. It turns out that's especially true for broccoli.
Hide Caption
2 of 10
When in doubt, microwave. That's because microwaving uses little to no water, and can heat the vegetable quickly, thus preserving nutrients such as vitamin C that break down when heated.
Photos: The best ways to cook veggies to boost nutrition
Microwaving is also a winner – When in doubt, microwave. That's because microwaving uses little to no water, and can heat the vegetable quickly, thus preserving nutrients such as vitamin C that break down when heated.
Hide Caption
3 of 10
Sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximize flavor, but the addition of olive oil "appears to increase the absorption of phytonutrients like phenols and carotenes," says Elaine Magee, author and corporate dietitian for Albertsons Companies.
Photos: The best ways to cook veggies to boost nutrition
Saute, don't fry – Sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximize flavor, but the addition of olive oil "appears to increase the absorption of phytonutrients like phenols and carotenes," says Elaine Magee, author and corporate dietitian for Albertsons Companies.
Hide Caption
4 of 10
Roasting and baking is another healthy way to fix your vegetables. Again, adding some healthy fat such as olive oil is a great idea, Magee said, as many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.
Photos: The best ways to cook veggies to boost nutrition
Roasting and baking – Roasting and baking is another healthy way to fix your vegetables. Again, adding some healthy fat such as olive oil is a great idea, Magee said, as many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.
Hide Caption
5 of 10
Contrary to grilling, which normally involves some sort of charcoal, "griddling" uses a pan with distinctive raised edges and is normally done on the stove or in the oven.<br /><br />Vegetables such as asparagus, griddled with a tiny bit of olive oil, can develop intense flavor and be quite healthy. It's also an especially good choice for green beans, broccoli, celery, Swiss chard and onions.