1. and Fruits Vegetables FCS Mrs. Pack

2. Why Eat Vegetables? Vegetables are fairly low in cost and calories Nutritional Value Versatility Easy to prepare Great snacks Why Eat Fruits? A little more expensive than vegetables Very expensive out of season Versatility and excellent snacks

3. Source of many vitamins and minerals needed for good health. According to the Food Guide Pyramid it is recommended that one consume 3-5 servings of vegetables per day. Nutritional Value

4. How much is a serving? 1 cup of raw leafy vegetables 1 medium size piece of fruit ½ cup of other vegetables, cooked or chopped raw ¾ c (6 oz.) of vegetable juice or fruit juice

5. How are the vitamins and minerals provided from vegetables helpful to me? Vitamin A: aids in eye sight – provided by leafy green and deep yellow vegetables Vitamin C: prevents scurvy, helps fight colds - provided by broccoli, green peppers, cabbage, citrus fruits Vitamin B: - provided by all vegetables in varying amounts, seed vegetables especially.

6. What is Fiber? Indigestible portion of plant foods. May be soluble or insoluble Benefits Reduce risk of colon cancer Reduces blood cholesterol diabetics – regulates blood sugar levels Helps you feel full

7. Sources of Fiber Insoluble:  Whole-grain products, vegetables, and seeds Soluble:  Oatmeal, oat bran, fruit, barley, and legumes (beans)

8. Classification Vegetables are usually grouped according the part of the plant from which they grow. Determined by the part of the plant used.

9. Flowers

10. Fruits

11. Seeds

12. Leaves

13. Stems

14. Bulbs

15. Tubers

16. Roots

17. Look for good color, firmness, and the absence of bruises and decay. Avoid wilted and odd shaped vegetables Handle with care to prevent bruising. Choose vegetables that are medium in size. Buy only what you will use within a short time. Shopping for Vegetables

18. Vegetables can be purchased: Fresh: best quality Frozen: next to fresh it’s the best quality Canned Dried Fresh vegetables that are in season usually are of good quality and low in price.

19. Fresh Most vegetables should be refrigerated. Store them in the crisper or in a plastic bag (potatoes, store in a cool, dry place) Frozen Keep frozen: avoid re-freezing Canned Store in a cool, dry place Storage

20. Vegetable Cookery Steamed Cooked in water Baked Deep Fried Broiled Microwave Stir- fried

21. Methods of Vegetable Cookery Boiling Boil vegetables in a small amount of water in a covered pan. Baking Bake vegetables in their own skins after washing them thoroughly.

22. Methods of Vegetable Cookery Steaming Steam mild- flavored vegetables in a steamer over rapidly boiling water. Baking Fry vegetables after dipping in batter or crumbs. Fry them in hot fat deep enough to cover the vegetables.

23. Methods of Vegetable Cookery Pressure Cooking Pressure cook vegetables for a short time. Stir Frying Stir fry vegetables in 1-2 Tbsp of fat in a skillet, pan, or wok.

24. Methods of Vegetable Cookery Broiling Broil vegetables after brushing them with fat or oil. Microwaving Put vegetables in a microwave safe bowl with a few Tbsp of water and cover leaving a vent. Cook thick vegetables longer than others.