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VEGETABLES
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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
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Botanical Classification
Leaves -Brussels sprouts, cabbage Stems and shoots –celery, asparagus Roots –beets, turnips, carrots Tubers -Potato Bulbs -Chive, onion, garlic Seeds -beans, peas, corn Fruits-tomato, green pepper Flowers –broccoli,cauliflower
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Vegetable Color Red: A, C, thiamine, iron Green: A,B,C, iron, calcium
Color and nutrient value Red: A, C, thiamine, iron Green: A,B,C, iron, calcium White: B, C, iron, calcium Yellow: A,B,C, calcium
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Cabbages This Family refers to a large number of vegetables used for their heads or flowers Bok Choy Broccoli Brussels sprouts Cauliflower Head cabbages Red cabbage Kale Kohlrabi Napa cabbage Savoy
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Bok Choy Brussels sprouts Kale Napa cabbage
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Kohlrabi Savoy
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Fruit-Vegetables Avocados Eggplants Peppers Tomatillos Tomatoes
Asian and Western Peppers Sweet peppers Hot peppers Tomatillos Tomatoes Sun-dried tomatoes
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Tomatillos Eggplant Japanese eggplant
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Gourds and Squashes Chayote Cucumbers Squashes Winter squashes
Summer squashes
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Chayote Winter squash
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Greens Lettuce Mustard Collards Sorrel Spinach Swiss chard
Turnip greens
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Mustard Collards Sorrel Swiss chard
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Mushrooms and Truffles
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Black Truffles Morel Mushrooms
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Onions Bulb onions Garlic Leeks Scallions Shallots
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Leeks Scallions Shallots Garlic
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Pods and Seeds Corn Legumes Dried beans Fresh beans Shelling peas
Edible pea pods Okra
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Okra Snow Peas Sugar Snap Peas Shelled peas
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Roots and Tubers Beets Carrots Celery roots Jicama Parsnips Radishes
Rutabagas Turnips Potatoes
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Celery roots Jicama Parsnips Rutabagas
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Stalks Artichokes Asparagus Celery Fennel Hearts of palm Bamboo shoots
Nopales
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Fennel Artichoke Nopales Hearts of palm
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Baby Vegetables Baby globe carrots Baby zucchini with blossoms
Baby yellow squash with blossoms Chiogghi beets
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Nutrition Vegetables provide the following Vitamins and Minerals:
Vitamin A Vitamin C Vitamin D Potassium Folic Acid Calcium Magnesium
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Other Vegetable Nutrients
Chlorophyll, calcium, carbohydrates: cellulose, vitamins A, B, C, iron, Protein: dried beans and peas
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Nutrition, continued… Vegetables contain NO cholesterol
They are low in calories, fat and sodium (They are “Nutrient Dense”) We should eat 2 ½ c. daily from the Vegetable Food Group.
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Vegetables Most teenagers should eat 2 ½ - 4 cups of vegetables daily. 2 ½ cups for a 2000 calorie diet. Eat a variety of vegetables every day. Eat different colors of vegetables to get adequate nutrients. Vegetables are a good source of: Vitamins Minerals Complex Carbohydrates.
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How do you choose quality vegetables?
A- Firm Texture B- No Decay C- Crisp D- Smooth E- No Bruises F- Good Color
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Vegetables can enhance…
Color Texture Variety Flavor Shape
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Cooking Changes Cellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change
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How do you avoid nutrient loss in vegetables?
Cook in larger pieces Cook only until fork tender (not mushy) Use small amounts of water You can use the liquid that is left over after you cook vegetables in soups & gravies.
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Best Cooking Methods for Preserving Nutrients
The two BEST methods are: Microwaving Steaming You can also: Bake Stir-Fry Simmer Sauté
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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)
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Ways to prepare vegetables that cause them to lose nutrients
Pressure Cooking Boiling Deep frying
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Things that destroy vitamins found in vegetables
Heat Air Water
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Macro-minerals Calcium Phosphorus Sodium Potassium Trace Minerals Zinc
Iron Iodine Fluoride Copper
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