Fruits and Veggies 5 A Day: the Color Way

5-a-day notes Answer these questions in your notebook from the presentation. What are the nutrients and health benefits in each of the 5 colors of fruits and vegetables? Name two sources each of vitamins C & E? What is the difference between fruits and vegetables? What is the difference in scientists’ and cooks’ definitions of fruits and vegetables? Write down each of the 8 types of vegetables and at least one example of each.

5-a-day notes (cont.) Answer these questions in your notebook from the presentation. Write down a buying and a storage tip for vegetables. Which convenience fruit or veggie do you eat most often? What solution does the presentation offer for that type? Identify and define the 6 cutting techniques described in the presentation. Identify & define the 4 cooking methods described for fruit. Identify & define the 6 cooking methods described for vegetables.

Varying our colors Important to eat a variety each day The different colors provide us with different nutrients Helps maintain a healthy weight, if used as part of a low fat diet Protects against aging Reduces the risk of cancer and heart disease.

Red Contains the following nutrients: Promotes a healthy heart Lycopene - An antioxidant that helps reduce the risk of several types of cancer. Anthocyanins - An anti-inflammatory that helps protect blood health, the nervous system, and prevent diabetes Promotes a healthy heart Memory function Lowers risk of some cancers Urinary tract health

Yellow/Orange Contain the following nutrients: Helps maintain: Beta-carotene – an antioxidant that helps reduce the risk of cancer, heart disease, maintains eyesight, and helps boost the immune system. Bioflavonoids – work with vitamin C to help reduce the risk of cancer, strengthen bones, teeth, heal wounds, keep skin healthy, and lower the risk of heart attacks. Helps maintain: A healthy heart Vision health A healthy immune system

White Contains the following nutrient: Helps maintain: Allicin - which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection. Helps maintain: A healthy heart Healthy cholesterol levels A lower risk of some cancers

Green Contains the following nutrients: Helps maintain: Lutein – an antioxidant that helps reduce the risk of cataracts and macular degeneration. Indoles – helps to reduce the risk of breast and prostate cancer. Helps maintain: Vision health A lower risk of some cancers Strong bones and teeth

Blue/Purple Contains the following nutrients: Helps maintain: Anthocyanins & phenols - antioxidants that can help reduce the risk of cancer, heart disease, and Alzheimer's and promote healthy aging. Helps maintain: A lower risk of cancer Urinary tract health Memory function Healthy aging

Nutrients in Fruits and Vegetables Low in fat and sodium High in carbohydrates High in antioxidants Vitamin C: citrus fruits, but also kiwi, strawberries, cantaloupe, cabbage, and potatoes Vitamin E: apples and warm-weather fruits- apricots, nectarines, peaches, and cruciferous vegetables (in the cabbage family- help reduce risk of cancer) Beta Carotene (makes Vitamin A): yellow or orange vegetables, cruciferous vegetables

Is it a fruit or vegetable? Botanically-speaking (science of plants) Fruits are reproductive organs (ripened ovaries containing one or many seeds), Vegetables are vegetative organs which sustain the plant. Since “vegetable” is not a botanical term, vegetables can also include: leaves (lettuce), stems (asparagus), roots (carrots), flowers (broccoli), bulbs (garlic), seeds (peas & beans), botanical fruits such as cucumbers, squash, pumpkins, & capsicums (peppers)

Is it a fruit or vegetable? Culinary-perspective Here is where it gets tricky If it is the fruit of the plant & has seeds, it is a fruit. However, fruits, such as tomatoes & cucumbers, used in savoury cooking are generally referred to as vegetables.

Types of Vegetables Fruits: fruit of the plant Cucumbers, eggplant, tomatoes Roots: underground plant parts Carrots, beets, turnips

Types of Vegetables Stems: edible main structure of plants Celery, asparagus Tubers: large underground stem that stores nutrients Potatoes

Types of Vegetables Leaves: plant’s manufacturing areas Spinach, lettuce, and kale Bulbs: layers or fleshy leaves surround part of the stem Onions and garlic

Types of Vegetables Seeds: a small embryonic plant enclosed in a seed coat Corns, beans, and peas Flowers: flower of the plant, with stem, where seeds are made. Broccoli and cauliflower

Buying and Storing buying Inspect carefully Look for bright color and crispness Test for ripeness: press gently, if it gives slightly, it is ripe For best quality buy in season Avoid decay and bruising storing Unripe fruits: place in a paper bag at room temperature Do not line bottom of drawers with paper towels!!!! It causes molding. Potatoes and onions: cool, dark, dry place Refrigerate in crisper of fridge Punch holes in plastic bags

Convenience Fruits and Veggies Canned, Frozen, and Dried Challenges Solutions Canned fruits are often high in added sugar. Look for fruits packed in natural juice instead of sugar syrup. Canned vegetables are often high in sodium. Look for low-sodium varieties. Drain the liquid from the vegetables before heating. Some frozen vegetable are relatively expensive. Buy frozen vegetables in bags. Buy plain vegetables without sauces and other extras. Add your own special touches, such as a sprinkling of herbs.

Washing produce Wash to remove dirt, pesticides, and pathogens Wash just before use Wash, even if you are going to peel

Cutting Fresh Produce Chiffonade: Finely cut strips or ribbons or leafy vegetables or herbs.

Cutting Fresh Produce Julienne: To cut into narrow, match-like sticks

Cutting Fresh Produce Mince: to cut into tiny pieces (garlic)

Cutting Fresh Produce Chop: to cut foods into pieces; a larger cut than dice or mince and not uniform

Cutting Fresh Produce Dice: a cube, usually of a vegetable, that ranges from ¼ inch to ¾ inch square

Cutting Fresh Produce Slice: a thin, flat piece cut from something

Cooking Fruits Poaching or Stewing: cooking fruit in enough liquid to cover it- aims to keep the shape of the fruit Fruit Sauces: cooking fruit into a liquid (apples, plums, pears)

Cooking Fruits Baking: Most often apples, need to be cored, often seasoned before baking Microwaving: cooks quickly, keeps fresh flavor and shape, be careful not to overcook

Cooking Vegetables Blanche: to slightly precook vegetables to kill enzymes before freezing Saute: to cook in a pan with a small amount of hot fat.

Cooking Vegetables Boil: To cook in water or liquid at a bubbling point Simmer: to cook in a liquid just below boiling point

Cooking Vegetables Steam: to cook over boiling water- minimizes vitamin loss. Healthiest way to cook vegetables. Shock: Place cooked vegetable in ice-cold water to keep the bright color and crispness

References http://www.ci.berkeley.ca.us/seniors/nutrition/nutritionarchive/nutrition2004nov.htm http://en.wikipedia.org/wiki/Vegetable http://www.fruitsandveggiesmorematters.org http://www.ams.usda.gov/howtobuy/fveg.htm