2Nutrition Fruits are 75 – 95% water 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)
3Nutrition, ContinuedChoose 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.
4Guidelines for Selecting Fruits FirmFree From DecayCrispSmoothDenseFree From BruisesGood ColorGood SmellIn Season (Will Be Cheaper)
5Purchasing and Storing Fruits Most fruits are sold by weight or by countFruits are packed in crates, bushels, cases, lugs, or flatsStoring Fruits In:Cold (Refrigerator)DryGive Them Space
6RipeningRipening happens when starches found in the fruit break down into sugar (Bananas in the fridge)This leads to deterioration or spoilage:Color LightensTexture SoftensDecreases in AcidityIncreases in Sweetness
7BrowningBrowning 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).
8Nutrition Vegetables provide the following Vitamins and Minerals: Vitamin AVitamin CVitamin DPotassiumFolic AcidCalciumMagnesium
9NutritionVegetables contain NO cholesterolThey are low in calories, fat and sodium (They are “Nutrient Dense”)Eat more red, orange and dark green vegetables from the Vegetable Group.
10Best Cooking Methods for Preserving Nutrients The two BEST methods are:MicrowavingSteamingYou can also:BakeStir-FrySimmerSauté
11Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables Cook in larger piecesUse small amounts of waterCook only until “fork” tenderCook quicklySave the water used to cook in for soups and gravies (most nutrients dissolve into the water)
12Colors and Nutrition Red -A, C, thiamine, iron Green -A, B, C, iron, calciumWhite -B, C, iron, calciumYellow -A,B,C, calcium
13Cooking Fruits and Vegetables Importance of cooking vegetables correctly:Don’t destroy vitamins and minerals, make them colorful, and add to meal.Changes in vegetables when cooked:Cellulose softens, not as crisp, starch absorbs water – more soluble, nutrients dissolve, color, flavorHow vegetables can enhance a meal:Color, variety, flavor, texture, shape and form
14Cooking Fruits and Vegetables Can you cook fruits?YesHow?Simmering – applesauceStewing – peach, pearsBaking – applesPreserving-berriesWhy is it better to serve fruits in season?Costs less, available, flavor (better tasting)