Fruits and Vegetables

To be healthy eat at least five a day

Fruits

• Berries- small with many seeds

imbedded in the flesh

• Drupes- have a single pit in the center

• Pomes- have a central core with seeds

around the core

• Citrus- flesh is segmented

• Melon- a thick rind with many seeds

• Tropical- grown in tropical areas

Vegetables

• Leaves

• Stems

• Fruit- seed bearing part of the plant

• Flowers

• Roots

• Tubers- underground stems

• Bulbs- underground leaves

• Fungus- like mushrooms

• Seeds

Nutrition Facts

• “Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet, and for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

• Variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. The key lies in the variety of different fruits and vegetables that you eat.

Some Basic Fruit and Vegetable

Tips:

• Try to eat more fruits and vegetables. Aim for at least 5 cups a day.

• Choose a variety of different fruits and vegetables. It's easy to get into a rut when it comes to the food you eat. Break out and try a wider variety - include dark-green, leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.

• Select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

How do I get my servings?

• Drink one glass of delicious 100% fruit juice every morning and you’re on your way to 5 A Day.

• A 1/2 cup of cooked vegetables equals one serving of your 5 A Day

• A whole carrot or a handful of baby carrots counts as one serving!

• One cup of salad counts as one serving! A medium salad is 2 servings and a large salad makes 3 servings!

Color and Nutrients

• Darker color means more nutrients

• Deep yellow and dark green vegetables &

fruits are better sources of vitamins than

pale green or pale yellow.

• Each color has specific functions to

improve your health

Blue or Purple

• Blue/purple fruits and vegetables are colored by

natural plant pigments called "anthocyanins."

• Anthocyanins in blueberries, grapes and raisins

act as powerful antioxidants that protect cells

from damage.

• They may help reduce risk of cancer, stroke and

heart disease. Other studies have shown that

eating more blueberries is linked with improved

memory function and healthy aging.

Blue or Purple

• A lower risk of some cancers

• Urinary tract health

• Memory function

• Healthy aging

Examples of Blue or Purple

• Blackberries

• Blueberries

• Eggplant

• Figs

• Juneberries

• Plums

• Prunes

• Purple grapes

• Raisins

Green

• Green fruits and vegetables are colored by natural plant pigment called "chlorophyll."

• Spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

• Cruciferous vegetables such as broccoli, cauliflower, cabbage may help protect against some types of cancer.

• Leafy greens like spinach and broccoli are also excellent sources of folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Green

• Vision Health

• Lower risk of some cancers

• Strong bones and teeth

Examples of Green

• Asparagus

• Avocados

• Green beans

• Broccoli

• Brussels sprouts

• Green cabbage

• Cucumbers

• Green grapes

• Honeydew melon

Kiwi

Lettuce

Limes

Green onions

Peas

Green pepper

Spinach

Zucchini

White

• White fruits and vegetables are colored by pigments called "anthoxanthins."

• They may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease.

• Some members of the white group, like bananas and potatoes, are good sources of the mineral potassium, too.

White

• Heart Health

• Cholesterol levels that are already healthy

• A lower risk of some cancers

Examples of White

• Bananas

• Cauliflower

• Garlic

• Ginger

• Jicama

• Mushrooms

• Onions

• Parsnips

• Potatoes

• Turnips

Orange or Yellow • Orange/yellow fruits and vegetables are usually colored by natural

plant pigments called "carotenoids.“

• Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

• One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

• Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

• Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Yellow/Orange

• A lower risk of some cancers

• A healthy heart

• Vision Health

• A healthy immune system

Examples of Yellow or Orange

• Yellow apples

• Apricots

• Butternut squash

• Cantaloupe

• Carrots

• Grapefruit

• Lemons

• Mangoes

• Nectarines

• Oranges

• Papayas

• Peaches

• Pears

Yellow peppers

Persimmons

Pineapple

Pumpkin

Rutabagas

Yellow summer or winter squash

Sweet corn

Sweet potatoes

Tangerines

Yellow tomatoes

Yellow watermelon

Red

• Red fruits and vegetables are colored by natural plant pigments called:

• Lycopene in tomatoes, watermelon and pink grapefruit – may help reduce risk of several types of cancer, especially

prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

• Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables – act as powerful antioxidants that protect cells from damage.

Antioxidants are linked with keeping our hearts healthy, too.

Red

• A healthy heart

• Memory function

• A lower risk of some cancers

• Urinary tract health

Examples

• Red apples

• Beets

• Red cabbage

• Cherries

• Cranberries

• Pink grapefruit

• Red grapes

• Red peppers

• Pomegranates

• Red potatoes

• Radishes

• Raspberries

• Rhubarb

• Strawberries

• Tomatoes

• Watermelon

Fruit or Vegetable Forms

• Frozen– Should be frozen solid and

remain frozen until prepared

• Canned—Needs only enough heat to

warm thoroughly

• Dried—Should be stored in a dark, dry

place in a well sealed container

• Fresh—Needs to be prepared before

serving or cooking

Produce

• Fresh fruits and vegetables are called produce.

• All produce should be washed thoroughly under cold running water. Use a brush to clean firmer vegetables.

• Do not soak produce or you will lose water-soluble vitamins.

• Low acid produce will darken due to enzymatic browning. Fruits may have lemon, orange, lime, or grapefruit juice added to prevent this. Vegetables will need to be cut just before serving or soaked in cold water until ready to use.

Salads

• Should always be crisp

• Keep greens in the refrigerator until ready to use them.

• Remove discolored leaves and rinse green thoroughly in cold water.

• Dirt clings to some greens, so they should be placed in cold water and swished around to dislodge the dirt

• Dry greens to help the dressing cling to the leaves

• Tossed salads should always have bite-sized pieces

• Pour salad dressing on just before serving to prevent wilting.

Buying Fruits and Vegetables

• Buy fresh, in season, for lowest cost

• Avoid wilted, discolored, or produce with

soft spots

• Produce should feel solid

• Produce should be heavy for the size

• It should not be limp

• Potatoes and onions should not have

sprouts

Buying Frozen, Canned or Dried

Fruits or Vegetables

• Buy “juices” not “drinks”

• Make sure packages are in good condition

• Avoid dented or bulging cans

• Avoid frozen items with ice crystals

Storage

• Store fresh fruits and vegetables

unwashed in the refrigerator

• Store potatoes and onions in a cool, dry,

dark place

• Keep canned fruits and vegetables in a

cool, dry place

• Use frozen fruits and vegetables within a

few months of purchase

Cooking Changes

• Starch and fiber soften

• Some water-soluble nutrients are lost

• Heat destroys some nutrients

Cooking Advice

• Leave the skin on

• Cook just until tender or crisp-tender

• Use as little water as possible unless it is a starchy vegetable---Steaming is good

• Follow package directions when cooking frozen vegetables—usually frozen foods are placed in boiling water, separated into pieces with a fork as it thaws, and then cooked

Eat your fruits and vegetables.

They are good for you!

The End