VEGETABLES

Eat Vegetables for Health Vegetables in all forms are nutrient dense foods Low in fat, nutrient dense Give you carbs for energy Low in Calories Are an excellent source of fiber – believed to reduce the incidence of heart disease and some cancers Supply our bodies with many vitamins and minerals Provide phytonutrients – may help to protect against some cancers and heart disease

Phytonutrients The pigments that add color to vegetables also act as phytonutrients Chlorophyll - pigment to make vegetables green Flavonoids – gives red, purple and blue color Carotenoids give their deep yellow, orange and red colors

Most common vitamins and minerals in vegetables Vitamin A - your body can make vitamin A from the beta carotene. It is found in Deep yellow or orange vegetables Dark green vegetables Vitamin C- needed for a healthy immune system best sources are raw broccoli, raw cabbage, sweet potatoes, tomatoes, green peppers Calcium – needed for strong bones and teeth found in broccoli, kale, turnip greens Phosphorus – works to build strong bones and teeth found in lentils, peas, potatoes, spinach, sweet potatoes, tomatoes, winter squash

MyPlate Should have about 2-1/2 cups of vegetables/day 2 cups leafy greens = 1 cup 1 cup canned, cooked, or raw vegetables 1 cup cooked dried beans, peas and lentils Eat a variety of colors as they all offer different health benefits

Parts of the Vegetable plant Vegetables come from eight parts of the vegetable plant Fruits of the plant – tomatoes, eggplants, pumpkins Stems of the plant – asparagus, celery Leaves – lettuce, cabbage, spinach Flowers- broccoli, cauliflower, artichoke Roots – carrots, sweet potatoes, beets Tubers – potatoes Bulbs – onions, garlic Seeds – corn, beans

Forms of Vegetables Vegetables can be purchased in four forms fresh frozen canned or dried. Fresh vegetables have the most nutrition. We can usually purchase most vegetables all year round. They are shipped in from wherever they are grown. It is best to buy vegetables when they are in season. They are fresher because they are locally grown lower in price

Selecting and Storing Fresh Vegetables Signs of Quality Solid – should feel heavy in relation to the size Should have good color Should be crisp or firm Good condition – no decay, soft spots or damage How to store fresh vegetables Potatoes and onions should be stored separately in a cool dry place Other vegetables should be refrigerated – they are persishable Remove excess water from vegetables Store in crisper or in plastic bags or containers

How to Prepare Vegetables Before you eat raw vegetables you should wash them thoroughly in cold water. The purpose of this is to: remove dirt remove harmful bacteria Cut off any damaged spots or parts Refrigerate cut veggies in a covered container. Keeping them crispy fresh: Preserves their appearance, nutrients and flavor

Cooking Vegetables We need to cook vegetables to make them easier to chew and digest. When you cook vegetables correctly they lose few nutrients stay a bright, attractive color are tender crisp – tender but still firm

Cooking methods You should consider nutrition when selecting a cooking method. Deep fat frying causes vegetables to soak up fat making them less healthy. Healthier methods of cooking are: Steaming Stir frying Baking Simmering – in a small amount of water so you lose fewer nutrients Microwaving Grilling- on skewers or in a grilling basket Heating – canned or pre cooked veggies