Fruits and vegetables

 Choose whole or cut up fruits more often than fruit juice.. Nutrients in both Fruits and Vegetables.. Fresh Fruits Seasonal  A fruit that grows during a certain time of the year... P

FRUITS

(especially the skins!)

 Vitamin C (Citrus, melons, strawberries)

 Vitamin A (Deep yellow and green fruits)

 Potassium (Bananas, raisins, figs)

 Choose whole or cut up fruits more often than fruit juice

Nutrients in both Fruits and

Vegetables

remove pesticides that might remain

on the skin

Nutrition, Continued

Fresh, Canned or Frozen

 Choose your fruits according to:

 How you will be using them

 Price

 Season

 Fruits that are picked ripe are:

 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?

 1 week

 How?

 In refrigerator

 Fruits spoil faster at room temperature

 Bananas should never be stored in fridge

 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

cut surfaces of food reacts with oxygen

fruits with a liquid

containing Ascorbic Acid

(Vitamin C)

Classes of Fruits

 Pomes

 Apples, pears, kiwi

 Drupes

 Peaches, nectarines, apricot, cherry, plums

 Berries

 All berries, strawberries, cranberries, grapes

 Citrus Fruits

 Oranges, grapefruit, tangerines, lemons, limes

 Melons

 Cantaloupe, honeydew, watermelon

 Tropical fruits

 Banana, pineapple, avocado, dates, figs

VEGETABLES

Destroy Nutrients

• 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

• Vegetables provide the following Vitamins and Minerals:

Macro Minerals

Potassium

Calcium

Magnesium

Water Soluble VITAMINS Fat Soluble VITAMINS

Vitamin C Vitamin A Vitamin B (Folic Acid) Vitamin D

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: