FRUITS

Nutrition Fruits are 75 – 95% water Simple Carbohydrate 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)

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. Nutrition, Continued

Fresh, Canned or Frozen Choose your fruits according to: How you will be using them Price Season Fruits that are picked ripe are: Oranges Apples Grapefruit Fruits that are picked green, and then ripen: Pears Peaches Bananas Cantaloupe Watermelon

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

Fresh Fruits Seasonal A fruit that grows during a certain time of the year. It is better to buy fruits in season because they: Taste better Cost less Plentiful Better quality

Purchasing and Storing Fruits Storing Fruits In: Cold (Refrigerator) Room Temperature Give Them Space

Storage of Fruits How long? 1 week How? In refrigerator Fruits spoil faster at room temperature Bananas should never be stored in fridge

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

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).

Classes of Fruits Pomes Apples, pears, kiwi Drupes Peaches, nectarines, apricot, cherry, plums Berries All berries, strawberries, cranberries, grapes Citrus Fruits Oranges, grapefruit, tangerines, lemons, limes Melons Cantaloupe, honeydew, watermelon Tropical fruits Banana, pineapple, avocado, dates, figs

VEGETABLES

Rememeber… Heat Water Air Destroy Nutrients

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

Nutrition Vegetables provide the following Vitamins and Minerals: Macro Minerals Potassium Calcium Magnesium Water Soluble VITAMINS Fat Soluble VITAMINS Vitamin CVitamin A Vitamin B (Folic Acid)Vitamin D

Nutrition, continued… 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.

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)

10) Vegetables are divided into groups according to the part of the plant they come from: ClassificationVegetables in that Group A)FruitTomato, cucumber, squash, peppers B) FlowersBroccoli, cauliflower C) StemsAsparagus, celery D) LeavesCabbage, spinach, brussel sprouts, lettuce E) RootsRadishes, beets, carrots, turnips F) SeedsBeans, corn, peas G) TubersPotatoes H) BulbsOnion, garlic, leek, green onion