24Baby Vegetables Baby globe carrots Baby zucchini with blossoms Baby yellow squash with blossomsChiogghi beets
25Nutrition Vegetables provide the following Vitamins and Minerals: Vitamin AVitamin CVitamin DPotassiumFolic AcidCalciumMagnesium
26Other Vegetable Nutrients Chlorophyll, calcium, carbohydrates:cellulose, vitamins A, B, C, iron,Protein: dried beans and peas
27Nutrition, 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.
28VegetablesMost 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:VitaminsMineralsComplex Carbohydrates.
29How do you choose quality vegetables? A- Firm Texture B- No Decay C- Crisp D- Smooth E- No Bruises F- Good Color
30Vegetables can enhance… Color Texture Variety Flavor Shape
31Cooking ChangesCellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change
32How do you avoid nutrient loss in vegetables? Cook in larger piecesCook only until fork tender (not mushy)Use small amounts of waterYou can use the liquid that is left over after you cook vegetables in soups & gravies.
33Best Cooking Methods for Preserving Nutrients The two BEST methods are:MicrowavingSteamingYou can also:BakeStir-FrySimmerSauté
34Five 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)
35Ways to prepare vegetables that cause them to lose nutrients Pressure CookingBoilingDeep frying
36Things that destroy vitamins found in vegetables HeatAirWater