nutrition fruits are 75 – 95% water low in fat, sodium and protein excellent source of fiber...
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NutritionFruits are 75 – 95% waterLow in fat, sodium and proteinExcellent source of fiber (especially the skins!)Vitamins/Minerals Fruits Provide:
Vitamin C (Citrus, melons, strawberries)Vitamin A (Deep yellow and green fruits)Potassium (Bananas, raisins, figs)
Nutrition, Continued
Choose whole or cut up fruits more often than fruit juice.
Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables.
Always wash fruits and vegetables to remove pesticides that might remain on the skin.
Guidelines for Selecting Fruits
FirmFree From DecayCrispSmoothDenseFree From BruisesGood ColorGood SmellIn Season (Will Be Cheaper)
Purchasing and Storing FruitsPurchasing
Most fruits are sold by weight or by countFruits are packed in crates, bushels, cases, lugs, or flats
Storing Fruits In:Cold (Refrigerator)DryGive Them Space
RipeningRipening happens when starches found in the fruit
break down into sugar (Bananas in the fridge)
This leads to deterioration or spoilage:Color LightensTexture SoftensDecreases in AcidityIncreases in Sweetness
BrowningBrowning occurs when the cut surfaces of
food reacts with oxygen.
This is called OXIDATION.
To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).
NutritionVegetables provide the following
Vitamins and Minerals:Vitamin AVitamin CVitamin DPotassiumFolic AcidCalciumMagnesium
NutritionVegetables 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 NutrientsThe two BEST methods are:
MicrowavingSteaming
You can also:BakeStir-FrySimmerSauté
Five Ways to Preserve Nutrients When Cooking Fruits and VegetablesCook in larger piecesUse small amounts of waterCook only until “fork” tenderCook quicklySave the water used to cook in
for soups and gravies (most nutrients dissolve into the water)
Colors and NutritionRed -A, C, thiamine, ironGreen -A, B, C, iron, calciumWhite -B, C, iron, calciumYellow -A,B,C, calcium
Cooking Fruits and VegetablesImportance of cooking vegetables correctly:
Don’t destroy vitamins and minerals, make them colorful, and add to meal.
Changes in vegetables when cooked:
Cellulose softens, not as crisp, starch absorbs water – more soluble, nutrients dissolve, color, flavor
How vegetables can enhance a meal:Color, variety, flavor, texture, shape and form
Cooking Fruits and VegetablesCan you cook fruits?
Yes
How?Simmering – applesauceStewing – peach, pearsBaking – applesPreserving-berries
Why is it better to serve fruits in season?
Costs less, available, flavor (better tasting)
VEGETABLES
TubersModified plant structures that are enlarged to store nutrients; used to survive dry or winter months
ExamplesPotatoesYamsSweet Potatoes
RootsPart of the plant forms the supportive root structure
FRUITSFRUITS
ExamplesBeetsCarrotsCelery rootsJicamaParsnipsRadishesRutabagasTurnips
BulbsBase of the stalk that resembles a bulb; aromatic
ExamplesBulb onionsGarlicLeeksScallionsShallots
StemsPart of the plant that is the main stalk
ExamplesAsparagusCeleryFennelHearts of palmBamboo shootsNopales
SeedsPart of the plant that is used for reproduction
ExamplesCornDried beansFresh beansPeasOkra
FlowersVegetables that left unharvested will bloom into a flower
ExamplesBroccoliCauliflowerArtichoke
LeavesPart of the plant that is consumed is the leaves
ExamplesBok ChoyHead LettuceCabbageSavoy CabbageKaleSwiss ChardBrussel SproutsNapa Cabbage
FruitsResult of the flower of the plant becoming pollenated
ExamplesAvocadosEggplantsPeppers (bell and hot)TomatillosTomatoesCucumbersSquash (summer and winter)
PomesSmooth skin and an enlarged fleshy area that surrounds the core
Examples
ApplesPears
DrupesContain a single seed, or pit, surrounded by juicy flesh.
ExamplesPeachCherryPlumNectarinesApricot
BerriesFragile cell structure; pulpy and juicy; tiny seeds embedded in flesh
ExamplesBlackberryCranberriesStawberriesGrapesRaspberriesBlueberries
MelonsHard out surface that is smooth or netted; juicy flesh.
ExamplesCantaloupeHoneydewWatermelonCasabaCrenshaw
Citrus FruitsGrow in warm regions, firm rind and pulpy flesh
ExamplesOrangesLimesLemonsGrapefruitTangerinesKumquatsTangelowsUgli fruit
Tropical FruitsGrow in very warm climates; differ in skin composition and seed characteristics.
ExamplesBananasDatesKiwisMangosPapayasPassion fruitPineapplesStar fruit
PomegranateRambutanPrickly PearFigsGuavaLycheeMangosteen