Buying quality ingredients is only the first step in a healthy diet. How long ago were the groceries purchased, or the methods used to prepare meals, greatly impacts the nutritional value of the resulting fare. Being aware of a few basic facts can go a long way toward assuring that you fully benefit from the nutrients in your food.

Vitamins are especially fragile, therefore diced vegetables and fruit should be consumed as soon as possible. Chopped produce, particularly unrefrigerated, or left too long in open air (as in salad bars), quickly lose a great deal of their nutrition. The solution: You can wash them, make the salad dressing in advance and refrigerate them. Immediately before a meal, peel and/or chop as needed. Do not buy precut vegetables, including onions, grated potatoes, salad veggies, and fruit.