Fruit

Nutritional Value of Fruit According to the My-Plate Food Guide,

you should eat two to four servings of fruit a day.

One serving = one medium sized piece of raw fruit ½ cup chopped or canned ¾ cup of fruit juice

Most fruits are high in vitamins and low in fat! (Avocados are a high-fat exception.)

Fruits provide a good source of fiber. Citrus fruits, cantaloupes and strawberries

are one of the best sources of vitamin C. Oranges, strawberries, cantaloupes and

dried fruits are sources of calcium.

Deep yellow fruits (cantaloupes, apricots and others) are good sources of vitamin A because they contain large amounts of carotene.

Selecting Fresh Fruit

Ripeness will help you judge the quality of fresh fruits.

Ripe fruits are those that have reached top eating quality.

Test fruit for ripeness by pressing it gently to see if it gives slightly.

Under ripe fruits are fruits that are full-sized but have not yet reached peak eating quality. You can buy some fruits, such as pears and bananas under ripe because they will ripen at room temperature at home.

Ripeness

Color and Fragrance

Color and fragrance are guides to ripeness. Most fruits lose their green color as they ripen. Some fruits have a characteristic fragrance when they ripen (pineapples and melons).

Maturity

Immature fruits have not reached their full size. (Under ripe and immature are not the same). Immature fruits are small and have poor color, flavor and texture. They will not improve in quality when left at room temperature

Buying Tips Buy just what you can use for a short

time.

Look for signs of freshness and ripeness.

Avoid bruised, soft, damaged or immature fruits.

Consider your needs: can use smaller, imperfect fruits for baking etc, while might want beautiful fruits for a fruit tray, when appearance is important.

Storing Tips Handle gently, fruits bruise easily.

Let under ripe fruits ripen at room temperature.

Refrigerate ripe fruits.

Store strong smelling fruits in plastic bags or airtight containers.

Store other fruits uncovered in a crisper.

Use berries, melons, grapes and fruits with pits as soon as possible.

Pears, apples and citrus fruits will last a bit longer but will lose quality after prolonged storage.

You can refrigerate bananas for a short time after they have ripened. It may darken the skins but the flavor and texture should be unharmed.

Choosing Canned, Frozen, and Dried Fruit Canned fruits come packed in juices

(lower in calories), light or heavy syrups.

Canned fruits are usually less expensive than frozen or fresh.

Choose cans that are free from dents, bulges and leaks.

Choose jars that are free from cracks and chips.

Frozen fruits are available sweetened and unsweetened.

Most frozen fruits are in plastic bags or cartons.

When fresh fruits are out of season, frozen fruits are often less expensive.

Dried fruits include raisins, dried plums and apricots. Less common dried fruits include peaches, pears, figs, pineapples, bananas, etc.

Dried fruits come in boxes or plastic bags.

May want to store opened dried fruits in the refrigerator.

Some fruits darken when exposed to the air (bananas, peaches, etc.), enzymatic browning,

To prevent this, dip these fruits in lemon, orange, grapefruit or pineapple juice.

Fruit Classifications Berries Drupes Pomes Citrus Fruits Melons Tropical Fruits Grapes

Fruit Classifications

Berries Small juicy fruits with

thin skins: blackberries, cranberries, blueberries, red & black raspberries, gooseberries and strawberries.

Drupes Outer skin covering a

softy, fleshy fruit that surrounds a single hard seed called a stone or pit: cherries, apricots, nectarines, peaches, plums

Fruit Classifications

Pomes Central, seed-containing

core surrounded by thick layer of flesh: apples and pears

Citrus Fruits Thick outer rind and

think membrane separating the flesh into segments: oranges, tangerines, tangelos, grapefruits, kumquats, lemons & limes.

Fruit Classifications

Melons Large, juicy fruits with

thick rinds and many seeds, in the gourd family: cantaloupe, casaba, honeydew, Crenshaw, Persian & watermelon.

Tropical Fruits Grown in warm climates

and considered somewhat exotic: avocadoes, bananas, figs, dates, guavas, mangoes, papayas, persimmons, pineapples, pomegranates & kiwifruit.

Fruit Classifications

Grapes Largest crop in the

world due to wine production. The white powdery-looking surface on grapes indicates they’ve been recently harvested and are fresh.