How to Cook and Store Food Safely

When it comes to health, most of us know the big levers to pull—eating more fruits and veggies, staying active, and getting enough sleep. But what about the tools we use to cook and store our food? These everyday choices can expose us to potentially harmful compounds like BPA, PFAS (the “forever chemicals”), and even heavy metals like aluminum.

Now, before we get ahead of ourselves, let’s keep it real: this isn’t about overhauling your kitchen overnight or stressing about every single detail. Dr. Adrian Chavez, on his recent podcast episode, emphasized that most people’s exposure to these compounds is not at a level that’s harmful. However, there are a few common habits that might increase exposure unnecessarily—and those are worth addressing. Here are the key takeaways to help you minimize risk without losing your mind.

Cookware Choices Matter

Nonstick pans might be convenient, but they’re one of the primary sources of PFAS exposure. These chemicals are linked to hormone disruption when exposure levels are high. If your nonstick coating is starting to chip, it’s definitely time to make a switch.

Better Options:

• Ceramic cookware: A solid nonstick alternative. It’s newer to the market, so long-term data isn’t conclusive, but it’s a safer bet for now.

• Stainless steel: Requires a bit of technique—heat it properly before adding oil to prevent sticking—but it’s durable and safe.

• Cast iron: Adds a small amount of iron to your food, which can be beneficial, especially if you’re low in iron. It’s a bit of a commitment (seasoning and care are required), but it lasts forever.

Microwave Popcorn: A Sneaky Source

Microwave popcorn bags are often lined with PFAS, making them a surprisingly high source of exposure for regular popcorn eaters. Dr. Chavez noted that this was one of the first changes he made after realizing he and his son were eating microwave popcorn almost every night.

Simple Fixes:

• Use a brown paper bag to microwave kernels. It’s easy, cost-effective, and PFAS-free.

• Invest in a popcorn maker or look for specialty popcorn brands that use PFAS-free bags (though they can be pricier).

On a related note, a few times per week I’ll heat up frozen veggies or meals that “steam in the bag”. Alternatively, I’ll pour out the contents into a bowl or plate and place a cover over it made from food-grade silicone and glass that I purchased on Amazon. Just like ceramic cookware, there isn’t a ton of research on silicone yet, but at this point I don’t see anything that would deter me from using it. Here’s a link if you want to check it out.

Be Mindful of BPA in Plastics and Cans

BPA, often found in plastics and the lining of canned foods, has been a concern for years. While average exposure levels are low, heavy reliance on canned foods or heating food in plastic containers can increase your intake.

What You Can Do:

• Look for BPA-free cans, especially for soups (liquids absorb BPA more than solid foods like beans or corn).

• Rinse canned foods like beans and vegetables to reduce BPA residue.

• Store hot foods in glass or food-grade silicone containers instead of plastic, and avoid microwaving food in plastic containers altogether.

Disposable Coffee Cups and Aluminum

Many disposable coffee cups have plastic liners that may leach chemicals into hot liquids. Similarly, aluminum cookware or foil can release aluminum into food, especially when cooking acidic items like tomato sauce.

Pro Tips:

• Use a reusable stainless steel or glass coffee mug.

• Swap aluminum bakeware for glass or parchment-lined pans (choose unlined parchment paper when possible).

• Avoid cooking directly on aluminum foil, especially with acidic foods.

Utensils and Bakeware

Small details like utensils can also add up. While stirring your soup with a plastic spoon isn’t a big deal, it’s easy to switch to wooden or stainless steel options for better durability and fewer risks.

Here’s the bottom line: You don’t need to stress about every little thing, but being mindful of how you cook, store, and heat your food can reduce your exposure to potentially harmful compounds. Start with a few changes that feel manageable:

• Upgrade your cookware to ceramic, stainless steel, or cast iron.

• Use glass containers for hot food storage.

• Skip the microwave popcorn and opt for kernels in a brown paper bag.

• Pay attention to what you’re drinking hot beverages out of.

As Dr. Chavez said, it’s all about balance. Focus on the big pillars of health—exercise, eating well, sleeping enough—and make these small tweaks over time.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.