20. scurvy a disease caused by vitamin c deficiency. scurvy was common among sailors and pirates...

20. Scurvy

• A disease caused by vitamin C deficiency. Scurvy was common among sailors and pirates because their voyages would be longer than their perishable fruits and veggies would last.

Fruits & Vegetables

What is the most eaten fruit in America?

What is the most eaten vegetable in America?

Nutrients in Vegetables Vitamins & minerals:

Vitamin A--red, dark green, and orange veggies Vitamin C--great sources are broccoli and tomatoes Potassium--all colors Folic Acid--orange, green, red, and white veggies Calcium--green, white, and yellow veggies Magnesium--green and orange veggies Vitamin D--mushrooms Iron--red, green, and white veggies

Why else are they good for you? Water Fiber NO cholesterol Low in fat, sodium, and calories NUTRIENT DENSE!

Tips: Choose veggies that are in season Select fresh fruits and vegetables that are

firm, free from decay, crisp, smooth, dense (heavy for size), free from bruises and have good color.

Always wash before use Get rid of dirt and pesticides

Buy only what you can use Last 1 week in the fridge

Cooking tips

Don’t Ruin a Good Thing Exposure to the following will destroy

nutrients in fruits and vegetables Air Water Heat

Preserving Nutrients Cook in larger rather than smaller pieces

when possible

Leave the skins on whenever possible

Preserving Nutrients Use small amounts of water and cook

just until tender

Save the cooking liquid to put in soups or gravies for added nutrients

Best Cooking Methods To preserve the most nutrients:

Microwave Bake Steam Stir fry Simmer Sauté