Fruits and vegetables

FRUITS Nutrition      Fruits are 75 – 95% water Simple Carbohydrate Low in fat, sodium and protein Excellent source of fiber (especially the skins!) Vitamins/Minerals Fruits Provide:    Vitamin C (Citrus, melons, strawberries) Vitamin A (Deep yellow and green fruits) Potassium (Bananas, raisins, figs) Nutrition, Continued  Choose whole or cut up fruits more often than fruit juice  Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables  Always wash fruits and vegetables to remove pesticides that might remain on the skin Fresh, Canned or Frozen  Choose your fruits according to:     Fruits that are picked ripe are:     How you will be using them Price Season Oranges Apples Grapefruit Fruits that are picked green, and then ripen:      Pears Peaches Bananas Cantaloupe Watermelon Guidelines for Selecting Fruits          Firm Free From Decay Crisp Smooth Dense Free From Bruises Good Color Good Smell In Season (Will Be Cheaper) Fresh Fruits  Seasonal   A fruit that grows during a certain time of the year It is better to buy fruits in season because they:     Taste better Cost less Plentiful Better quality Purchasing and Storing Fruits  Storing Fruits In:  Cold (Refrigerator)  Room Temperature  Give Them Space Storage of Fruits  How long?   week How?    In refrigerator Fruits spoil faster at room temperature Bananas should never be stored in fridge Ripening  Ripening happens when starches found in the fruit break down into sugar (Bananas in the fridge)  This leads to deterioration or spoilage:  Color Lightens  Texture Softens  Decreases in Acidity  Increases in Sweetness Browning  Browning occurs when the cut surfaces of food reacts with oxygen  This is called OXIDATION  To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C) Classes of Fruits  Pomes   Drupes   Oranges, grapefruit, tangerines, lemons, limes Melons   All berries, strawberries, cranberries, grapes Citrus Fruits   Peaches, nectarines, apricot, cherry, plums Berries   Apples, pears, kiwi Cantaloupe, honeydew, watermelon Tropical fruits  Banana, pineapple, avocado, dates, figs VEGETABLES Rememeber… Destroy Nutrients Vegetables • The term vegetable refers to any herbaceous plant that can be partially or wholly eaten • The plant has no woody tissue • Vegetables contain more starch and less sugar than fruits Nutrition • Vegetables provide the following Vitamins and Minerals: Water Soluble VITAMINS Fat Soluble VITAMINS Vitamin C Vitamin A Vitamin B (Folic Acid) Vitamin D Macro Minerals Potassium Calcium Magnesium Nutrition, continued… • Vegetables contain NO cholesterol • They are low in calories, fat and sodium (They are “Nutrient Dense”) • Eat more red, orange and dark green vegetables from the Vegetable Group Best Cooking Methods for Preserving Nutrients • The two BEST methods are: – Microwaving – Steaming • You can also: – Bake – Stir-Fry – Simmer – Sauté Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables • Cook in larger pieces • Use small amounts of water • Cook only until “fork” tender • Cook quickly • Save the water used to cook in for soups and gravies (most nutrients dissolve into the water) 10) Vegetables are divided into groups according to the part of the plant they come from: Classification Vegetables in that Group A) Fruit Tomato, cucumber, squash, peppers B) Flowers Broccoli, cauliflower C) Stems Asparagus, celery D) Leaves Cabbage, spinach, brussel sprouts, lettuce E) Roots Radishes, beets, carrots, turnips F) Seeds Beans, corn, peas G) Tubers Potatoes H) Bulbs Onion, garlic, leek, green onion [...]... has no woody tissue • Vegetables contain more starch and less sugar than fruits Nutrition • Vegetables provide the following Vitamins and Minerals: Water Soluble VITAMINS Fat Soluble VITAMINS Vitamin C Vitamin A Vitamin B (Folic Acid) Vitamin D Macro Minerals Potassium Calcium Magnesium Nutrition, continued… • Vegetables contain NO cholesterol • They are low in calories, fat and sodium (They are “Nutrient...Classes of Fruits  Pomes   Drupes   Oranges, grapefruit, tangerines, lemons, limes Melons   All berries, strawberries, cranberries, grapes Citrus Fruits   Peaches, nectarines, apricot, cherry, plums Berries   Apples, pears, kiwi Cantaloupe, honeydew, watermelon Tropical fruits  Banana, pineapple, avocado, dates, figs VEGETABLES Rememeber… Destroy Nutrients Vegetables • The term... calories, fat and sodium (They are “Nutrient Dense”) • Eat more red, orange and dark green vegetables from the Vegetable Group Best Cooking Methods for Preserving Nutrients • The two BEST methods are: – Microwaving – Steaming • You can also: – Bake – Stir-Fry – Simmer – Sauté Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables • Cook in larger pieces • Use small amounts of water • Cook only... pieces • Use small amounts of water • Cook only until “fork” tender • Cook quickly • Save the water used to cook in for soups and gravies (most nutrients dissolve into the water) 10) Vegetables are divided into groups according to the part of the plant they come from: Classification Vegetables in that Group A) Fruit Tomato, cucumber, squash, peppers B) Flowers Broccoli, cauliflower C) Stems Asparagus, celery ... both Fruits and Vegetables  Always wash fruits and vegetables to remove pesticides that might remain on the skin Fresh, Canned or Frozen  Choose your fruits according to:     Fruits that... yellow and green fruits) Potassium (Bananas, raisins, figs) Nutrition, Continued  Choose whole or cut up fruits more often than fruit juice  Air, Heat and Water Can Destroy Nutrients in both Fruits. .. quality Purchasing and Storing Fruits  Storing Fruits In:  Cold (Refrigerator)  Room Temperature  Give Them Space Storage of Fruits  How long?   week How?    In refrigerator Fruits spoil