Straining the vegetables allows the nutrients to go down the drain with the water. If you do cook vegetables in water, even if you steam them, keep the water to use in soup stock.

Here are some positive steps you can take to make sure you get all the nutrients you can out of your fruits and veggies.

• Steam or stir-fry vegetables when possible.
• Do most of your vegetable chopping after cooking, so the area exposed to cooking is minimized.
• Cook in covered pans to shorten cooking time.
• Cook with a minimum amount of water -- just enough to prevent scorching.
• Cook vegetables only until tender and crisp.
• Refrain from overcooking.
• When you can, use leftover cooking water for soups and sauces.

Don't let your good efforts to get enough vegetables for you and your family go down the drain. They even taste better if you don't.