FRUIT

Why eat fruit? Health benefits — It gives us quick energy Reduced risk of some chronic diseases Heart disease - including heart attack and stroke Some types of cancer Obesity Type 2 diabetes High blood pressure Kidney stones Bone loss It gives us quick energy Contains little or no fat and no cholesterol

Why eat fruit? Provides nutrients vital for health and maintenance of your body Fiber - helps our digestion Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber Potassium - helps to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice Vitamin C - important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy Citrus fruits like lemons, limes, oranges, and grapefruit Vitamin A - prevents night blindness found in fruits that are yellow to red in color like: Yellow melons, pineapples, apricots, peaches

Selecting fresh fruit Buy fruits that are. . . Firm to the touch The right color Well shaped Heavy for their size Aromatic In good condition In season When in season HIGH in quality, LOW in price Avoid fruits that are. . . Too soft Too hard Green or under ripe Damaged Bruised Decayed Mildewed Discolored

Fresh Fruits Ripen fruits (peaches, pears, plums, bananas) at room temperature and then store in refrigerator. Ripe fruits are perishable and should be stored in special drawer to prevent rapid loss of moisture. Wash before storage (except for berries) Handle gently to avoid bruising

Oxidation When cut fruit is exposed to the air and turns brown. Prevention: put fruit in lemon juice or vinegar.

Canned Fruit May be whole, sliced, or in pieces. Come packed in juice or light, heavy or extra heavy syrup Usually less expensive than frozen or fresh Cost depends on brand, can size, quality, and packing liquid Choose jars free from dents, bulges, leaks Cover and store in refrigerator after opening

Frozen Fruit Available sweetened and unsweetened, whole or in pieces Most common: blueberries, raspberries, strawberries, and cherries May loose texture quality during freezing Less expensive than fresh Store in coldest part of freezer After thawing store in tightly covered container in fridge Use as soon as possible and do not refreeze

Dried Fruit High in calorie density, so eat in moderation 1 cup of grapes = 20 calories 1 cup of raisins = 520 calories Most common: raisins, cranberries, prunes, dates, and apricots, apples, peaches, pears, figs, pineapple, bananas, and papayas Choose fruits that are fairly soft and pliable Store unopened in a cool, dry, dark place After opening store in air tight containers

What is it?

cactus pear cactus fruit cactus fig Indian fig

What is it?

Cherimoya Some characterize the flavor as a blend of banana, pineapple, papaya, peach, and strawberry. Others describe it as tasting like commercialbubblegum. 

What is it?

Mango

What is it?

Pomegranite

What is it?

Star Fruit

What is it?

Papaya