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Fruits and VeggiesFruits and Veggies5 A Day: the Color Way
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5-a-day notes5-a-day notesAnswer these questions in your notebook from Answer these questions in your notebook from
the presentation.the presentation.
1. What are the nutrients and health benefits in each of the 5 colors of fruits and vegetables?
2. Name two sources each of vitamins C & E?3. What is the difference between fruits and
vegetables?4. What is the difference in scientists’ and
cooks’ definitions of fruits and vegetables?
5. Write down each of the 8 types of vegetables and at least one example of each.
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5-a-day notes 5-a-day notes (cont.)(cont.) Answer these questions in your notebook from Answer these questions in your notebook from
the presentation.the presentation.
6. Write down a buying and a storage tip for vegetables.
7. Which convenience fruit or veggie do you eat most often? What solution does the presentation offer for that type?
8. Identify and define the 6 cutting techniques described in the presentation.
9. Identify & define the 4 cooking methods described for fruit.
10. Identify & define the 6 cooking methods described for vegetables.
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Varying our colorsVarying our colors
Important to eat a variety each dayThe different colors provide us with
different nutrientsHelps maintain a healthy weight, if
used as part of a low fat dietProtects against agingReduces the risk of cancer and heart
disease.
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RedRed
Contains the following nutrients: 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
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Yellow/OrangeYellow/Orange
Contain the following nutrients: 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
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WhiteWhite
Contains the following nutrient: 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
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GreenGreen
Contains the following nutrients: 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
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Blue/PurpleBlue/Purple
Contains the following nutrients: 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
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Nutrients in Fruits and Nutrients in Fruits and VegetablesVegetables
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
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Is it a fruit or vegetable?Is it a fruit or vegetable?BBotanically-speaking (science of plants)otanically-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)
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Is it a fruit or vegetable?Is it a fruit or vegetable?Culinary-perspectiveCulinary-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.
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Types of VegetablesTypes of Vegetables
Fruits: fruit of the plant Cucumbers, eggplant,
tomatoes Roots: underground
plant parts Carrots, beets, turnips
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Types of VegetablesTypes of Vegetables
Stems: edible main structure of plants Celery, asparagus
Tubers: large underground stem that stores nutrients Potatoes
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Types of VegetablesTypes of Vegetables
Leaves: plant’s manufacturing areas Spinach, lettuce, and kale
Bulbs: layers or fleshy leaves surround part of the stem Onions and garlic
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Types of VegetablesTypes 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
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Buying and StoringBuying 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
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Convenience Fruits and VeggiesConvenience Fruits and Veggies
Canned, Frozen, and DriedChallenges 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.
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Washing produceWashing produce
Wash to remove dirt, pesticides, and pathogens
Wash just before useWash, even if you are
going to peel
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Cutting Fresh ProduceCutting Fresh Produce
Chiffonade: Finely cut strips or ribbons or leafy vegetables or herbs.
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Cutting Fresh ProduceCutting Fresh Produce
Julienne: To cut into narrow, match-like sticks
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Cutting Fresh ProduceCutting Fresh Produce
Mince: to cut into tiny pieces (garlic)
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Cutting Fresh ProduceCutting Fresh Produce
Chop: to cut foods into pieces; a larger cut than dice or mince and not uniform
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Cutting Fresh ProduceCutting Fresh Produce
Dice: a cube, usually of a vegetable, that ranges from ¼ inch to ¾ inch square
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Cutting Fresh ProduceCutting Fresh Produce
Slice: a thin, flat piece cut from something
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Cooking FruitsCooking 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)
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Cooking FruitsCooking 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
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Cooking VegetablesCooking Vegetables
Blanche: to slightly precook vegetables to kill enzymes before freezing
Saute: to cook in a pan with a small amount of hot fat.
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Cooking VegetablesCooking Vegetables
Boil: To cook in water or liquid at a bubbling point
Simmer: to cook in a liquid just below boiling point
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Cooking VegetablesCooking 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
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ReferencesReferences
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