The metal grill at the front of the microwave has holes for a reason: So you can look in and see your food getting blasted, but you can’t be blasted, because the microwaves literally cannot squeeze through the tiny holes, but light (which is also a wave) is much smaller, so can easily pass through the mesh.
A good example of this in action is when you pour concrete. If you have a mesh set up and pour concrete in, it won’t go through the mesh because even though the concrete is liquid(-ish), it’s still too thick to go through. Even if the mesh is quite large, it’ll still contain most or all of the concrete. Check out Colin Furze’s video here, where he pours concrete into his secret tunnel with a very coarse grill in the way: [https://youtu.be/-IjKRK-ORSs?t=829](https://youtu.be/-IjKRK-ORSs?t=829) . There is some leakage, but not a whole lot of it. So just imagine that the energy heating your leftovers are concrete, and the mesh is stopping the concrete from getting out.
As for the nutrition content, that’s not true. Microwaves are tuned to excite water molecules into vibrating, so it’s heating up the water inside the food and not much else.
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