Presentation on theme: "VEGETABLES Vegetables The term vegetable refers to any herbaceous plant that can be partially or wholly eaten The plant has no woody tissue Vegetables."— Presentation transcript:
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
Baby Vegetables Baby globe carrots Baby zucchini with blossoms Baby yellow squash with blossoms Chiogghi beets
Nutrition Vegetables provide the following Vitamins and Minerals: –Vitamin A –Vitamin C –Vitamin D –Potassium –Folic Acid –Calcium –Magnesium
Other Vegetable Nutrients Chlorophyll, calcium, carbohydrates: cellulose, vitamins A, B, C, iron, Protein: dried beans and peas
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.
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.
How do you choose quality vegetables? A-Firm Texture B-No Decay C-Crisp D-Smooth E-No Bruises F-Good Color
Vegetables can enhance… Color Texture Variety Flavor Shape
Cooking Changes Cellulose softens, not as crisp, starch absorbs water making vegetable becoming more soluble, nutrients dissolve, color and flavor change
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.
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)
Ways to prepare vegetables that cause them to lose nutrients Pressure Cooking Boiling Deep frying
Things that destroy vitamins found in vegetables Heat Water Air
Macro- minerals Calcium Phosph orus Sodium Potassi um T RACE M INERALS Zinc Iron Iodine Fluoride Copper