Fruits and vegetables

FRUITS


Nutrition
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Fruits are 75 – 95% water
Simple Carbohydrate
Low in fat, sodium and protein
Excellent source of fiber
(especially the skins!)
Vitamins/Minerals Fruits Provide:
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Vitamin C (Citrus, melons, strawberries)
Vitamin A (Deep yellow and green fruits)
Potassium (Bananas, raisins, figs)


Nutrition,

Continued

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Choose whole or cut up fruits more
often than fruit juice.

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Air, Heat and Water Can Destroy
Nutrients in both Fruits and
Vegetables.

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Always wash fruits and vegetables to
remove pesticides that might remain
on the skin.


Fresh, Canned or Frozen


Choose your fruits according to:
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Fruits that are picked ripe are:
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How you will be using them
Price
Season
Oranges
Apples
Grapefruit

Fruits that are picked green, and then ripen:
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Pears
Peaches
Bananas
Cantaloupe
Watermelon


Guidelines for Selecting Fruits
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Firm
Free From Decay
Crisp
Smooth
Dense
Free From Bruises
Good Color
Good Smell
In Season (Will Be Cheaper)


Fresh Fruits


Seasonal
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A fruit that grows during a certain time of
the year.

It is better to buy fruits in season
because they:
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Taste better
Cost less
Plentiful
Better quality


Purchasing and Storing Fruits


Storing Fruits In:
 Cold (Refrigerator)
 Room Temperature
 Give Them Space


Storage of Fruits
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How long?
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1 week

How?

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In refrigerator
Fruits spoil faster at room temperature
Bananas should never be stored in fridge


Ripening


Ripening happens when starches found in
the fruit break down into sugar
(Bananas in the fridge)



This leads to deterioration or spoilage:
 Color

Lightens
 Texture Softens
 Decreases in Acidity
 Increases in Sweetness


Browning


Browning occurs when the
cut surfaces of food reacts
with oxygen.

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This is called OXIDATION.

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To prevent this, cover cut
fruits with a liquid
containing Ascorbic Acid
(Vitamin C).


Classes of Fruits
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Pomes
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Drupes
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Oranges, grapefruit, tangerines, lemons, limes

Melons
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All berries, strawberries, cranberries, grapes

Citrus Fruits
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Peaches, nectarines, apricot, cherry, plums

Berries
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Apples, pears, kiwi

Cantaloupe, honeydew, watermelon

Tropical fruits
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Banana, pineapple, avocado, dates, figs

VEGETABLES


Rememeber…

Destroy Nutrients


Vegetables
• The term vegetable refers to any
herbaceous plant that can be partially
or wholly eaten
• The plant has no woody tissue
• Vegetables contain more starch
and less sugar than fruits


Nutrition

• Vegetables provide the following
Vitamins and Minerals:
Water Soluble
VITAMINS

Fat Soluble
VITAMINS

Vitamin C

Vitamin A

Vitamin B (Folic Acid)

Vitamin D

Macro Minerals
Potassium
Calcium
Magnesium


Nutrition, continued…

• Vegetables contain NO cholesterol
• They are low in calories, fat and
sodium (They are “Nutrient Dense”)
• Eat more red, orange and dark green
vegetables from the Vegetable
Group.


Best Cooking Methods for
Preserving Nutrients
• The two BEST methods are:
– Microwaving
– Steaming

• You can also:
– Bake
– Stir-Fry

– Simmer
– Sauté


Five Ways to Preserve
Nutrients When Cooking
Fruits and Vegetables
• Cook in larger pieces
• Use small amounts of water
• Cook only until “fork” tender
• Cook quickly
• Save the water used to cook in
for soups and gravies (most
nutrients dissolve into the
water)


10) Vegetables are divided into groups
according to the part of the plant they come
from:
Classification

Vegetables in that Group

A) Fruit

Tomato, cucumber, squash, peppers

B) Flowers

Broccoli, cauliflower

C) Stems

Asparagus, celery

D) Leaves

Cabbage, spinach, brussel sprouts, lettuce

E) Roots

Radishes, beets, carrots, turnips

F) Seeds

Beans, corn, peas

G) Tubers

Potatoes

H) Bulbs

Onion, garlic, leek, green onion