1. Fruits and Vegetables

2. Why are fruits and vegetables important to your diet?
Provide many vitamins, minerals, fiber and antioxidants,

3. 2. What benefits do the following provide?
Vitamin A
~helps your eyes adjust to
light changes.
~helps keep skin moist

4. Vitamin C
~helps heel scrapes and
bruises
~fights infection
Thiamin (B1)
~fuels body by converting
blood sugar into energy

5. Riboflavin (B2)
~regulates certain hormones
~forms red blood cells
Niacin (B3)
~promotes normal appetite
~converts calories from protein,
fat and carbs into energy

6. Green leafy vegetables
calcium and iron which are needed for strong bones and red blood cells.

7. 5.All vegetables and fruit
provide fiber, especially when
served in their skins. The most nutritious way to eat
f & V is when they are raw.

8. 6.How many serving do you need?
Fruits: 1 ½ - 2 cups
Vegetables: 2 ½ - 3 cups

9. 6. Give examples for a serving of each food.
Fruits: 1 small apple
1 large banana
32 grapes
8 strawberries
Vegetables: 1 measuring cup

10. 7. What does the color of the food indicate to the consumer?
8.The darker the color the higher the nutrients.

11. 9. Iceberg lettuce is made
mostly of water and lacks
essential vitamins and
minerals.

12. 10.Vegetables and fruit are both
naturally low in fat and protein.

13. Veggie and Fruit Preparation.
Use brush to remove dirt and chemicals.
Leave skin on to preserve nutrients.
Use peeler to remove thinnest layer of skin possible.

14. Cooking Vegetables and Fruits
Cook until tender and crisp
Cook in small amount of water with a lid
Cook with lid to speed cooking time

15. Ways to cook:
Simmering
~place them in a steamer or
over simmering water, but
they should not touch water
Steaming
~Can be done in skins, but skin
should be pierced to prevent
bursting.

16. Baking
~done with dry heat (oven)
Frying
~cooking veggies in fat
Stir-frying
~cook quickly in a little oil
stir constantly
Microwaving
~cut into small pieces and place
in small amount of water, cover

17. The following things will break down and destroy fruit & veggies
Exposed to heat or cold
Cutting into pieces
Skin is removed

18. Types of vegetables
Leafy green
~lettuce, spinach and silver beet
Crucifer family
~cabbage, cauliflower, brussel sprouts, broccoli
Gourd family
~pumpkin and cucumber

19. Root
~potato, sweet potato and yam
Edible plant stem
~celery and asparagus
Alliums family
~ onion, garlic and shallot.
Legumes
~peas, peanuts, beans

20. Types of fruits Citrus (high in vitamin C)
~Lime, orange, grapefruit, tangerine
Exotic
~Kiwi, kumquats, papayas, plantains,
avocados
Tropical
~Mango, pomegranates, coconut
Common
~Apples, bananas, peaches