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Nutrition Fruits are 75 – 95% water Low in fat, sodium and protein Excellent source of fiber (especially the skins!) Vitamins/Minerals Fruits Provide:

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Presentation on theme: "Nutrition Fruits are 75 – 95% water Low in fat, sodium and protein Excellent source of fiber (especially the skins!) Vitamins/Minerals Fruits Provide:"— Presentation transcript:

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2 Nutrition 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)

3 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.

4 Guidelines for Selecting Fruits Firm Free From Decay Crisp Smooth Dense Free From Bruises Good Color Good Smell In Season (Will Be Cheaper)

5 Purchasing and Storing Fruits Purchasing Most fruits are sold by weight or by count Fruits are packed in crates, bushels, cases, lugs, or flats Storing Fruits In: Cold (Refrigerator) Dry Give Them Space

6 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

7 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).

8 Nutrition Vegetables provide the following Vitamins and Minerals: Vitamin A Vitamin C Vitamin D Potassium Folic Acid Calcium Magnesium

9 Nutrition 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.

10 Best Cooking Methods for Preserving Nutrients The two BEST methods are: Microwaving Steaming You can also: Bake Stir-Fry Simmer Sauté

11 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)

12 Colors and Nutrition Red -A, C, thiamine, iron Green -A, B, C, iron, calcium White -B, C, iron, calcium Yellow -A,B,C, calcium

13 Cooking 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, flavor How vegetables can enhance a meal: Color, variety, flavor, texture, shape and form

14 Cooking Fruits and Vegetables Can you cook fruits? Yes How? Simmering – applesauce Stewing – peach, pears Baking – apples Preserving-berries Why is it better to serve fruits in season? Costs less, available, flavor (better tasting)

15 VEGETABLES

16 Tubers Modified plant structures that are enlarged to store nutrients; used to survive dry or winter months

17 Examples Potatoes Yams Sweet Potatoes

18 Roots Part of the plant forms the supportive root structure

19 FRUITS

20 Examples Beets Carrots Celery roots Jicama Parsnips Radishes Rutabagas Turnips

21 Bulbs Base of the stalk that resembles a bulb; aromatic

22 Examples Bulb onions Garlic Leeks Scallions Shallots

23 Stems Part of the plant that is the main stalk

24 Examples Asparagus Celery Fennel Hearts of palm Bamboo shoots Nopales

25 Seeds Part of the plant that is used for reproduction

26 Examples Corn Dried beans Fresh beans Peas Okra

27 Flowers Vegetables that left unharvested will bloom into a flower

28 Examples Broccoli Cauliflower Artichoke

29 Leaves Part of the plant that is consumed is the leaves

30 Examples Bok Choy Head Lettuce Cabbage Savoy Cabbage Kale Swiss Chard Brussel Sprouts Napa Cabbage

31 Fruits Result of the flower of the plant becoming pollenated

32 Examples Avocados Eggplants Peppers (bell and hot) Tomatillos Tomatoes Cucumbers Squash (summer and winter)

33 Pomes Smooth skin and an enlarged fleshy area that surrounds the core

34 Examples Apples Pears

35 Drupes Contain a single seed, or pit, surrounded by juicy flesh.

36 Examples Peach Cherry Plum Nectarines Apricot

37 Berries Fragile cell structure; pulpy and juicy; tiny seeds embedded in flesh

38 Examples Blackberry Cranberries Stawberries Grapes Raspberries Blueberries

39 Melons Hard out surface that is smooth or netted; juicy flesh.

40 Examples Cantaloupe Honeydew Watermelon Casaba Crenshaw

41 Citrus Fruits Grow in warm regions, firm rind and pulpy flesh

42 Examples Oranges Limes Lemons Grapefruit Tangerines Kumquats Tangelows Ugli fruit

43 Tropical Fruits Grow in very warm climates; differ in skin composition and seed characteristics.

44 Examples Bananas Dates Kiwis Mangos Papayas Passion fruit Pineapples Star fruit

45 Pomegranate Rambutan Prickly Pear Figs Guava Lychee Mangosteen


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