Fruits and Vegetables

Why are fruits and vegetables important to your diet? Provide many vitamins, minerals, fiber and antioxidants,

2. What benefits do the following provide? Vitamin A ~helps your eyes adjust to light changes. ~helps keep skin moist

Vitamin C ~helps heel scrapes and bruises ~fights infection Thiamin (B1) ~fuels body by converting blood sugar into energy

Riboflavin (B2) ~regulates certain hormones ~forms red blood cells Niacin (B3) ~promotes normal appetite ~converts calories from protein, fat and carbs into energy

Green leafy vegetables calcium and iron which are needed for strong bones and red blood cells.

5.All vegetables and fruit provide fiber, especially when served in their skins. The most nutritious way to eat f & V is when they are raw.

6.How many serving do you need? Fruits: 1 ½ - 2 cups Vegetables: 2 ½ - 3 cups

6. Give examples for a serving of each food. Fruits: 1 small apple 1 large banana 32 grapes 8 strawberries Vegetables: 1 measuring cup

7. What does the color of the food indicate to the consumer? 8.The darker the color the higher the nutrients.

9. Iceberg lettuce is made mostly of water and lacks essential vitamins and minerals.

10.Vegetables and fruit are both naturally low in fat and protein.

Veggie and Fruit Preparation. Use brush to remove dirt and chemicals. Leave skin on to preserve nutrients. Use peeler to remove thinnest layer of skin possible.

Cooking Vegetables and Fruits Cook until tender and crisp Cook in small amount of water with a lid Cook with lid to speed cooking time

Ways to cook: Simmering ~place them in a steamer or over simmering water, but they should not touch water Steaming ~Can be done in skins, but skin should be pierced to prevent bursting.

Baking ~done with dry heat (oven) Frying ~cooking veggies in fat Stir-frying ~cook quickly in a little oil stir constantly Microwaving ~cut into small pieces and place in small amount of water, cover

The following things will break down and destroy fruit & veggies Exposed to heat or cold Cutting into pieces Skin is removed

Types of vegetables Leafy green ~lettuce, spinach and silver beet Crucifer family ~cabbage, cauliflower, brussel sprouts, broccoli Gourd family ~pumpkin and cucumber

Root ~potato, sweet potato and yam Edible plant stem ~celery and asparagus Alliums family ~ onion, garlic and shallot. Legumes ~peas, peanuts, beans

Types of fruits Citrus (high in vitamin C) ~Lime, orange, grapefruit, tangerine Exotic ~Kiwi, kumquats, papayas, plantains, avocados Tropical ~Mango, pomegranates, coconut Common ~Apples, bananas, peaches