Fruits and Vegetables

Benefits of Fruits and Veggies: Vitamins and minerals Most contain no fat Few calories No cholesterol High in fiber Variety of flavors

Buying Fruits and Vegetables Come in: Fresh – Most Nutritious Frozen –Second Most Canned - Least Dried

Fresh Fruits and Veggies Produce – fresh fruits and vegetables In-season – during the time of year when it is harvested Fresher Higher in quality Lower in price Should be firm and have bright colors Judge by weight (heavier= better quality) Avoid bruised, wilted, or decayed

Frozen Fruits and Veggies Will retain similar flavor, appearance, and quality Texture may change slightly Package should be undamaged and frozen solid Should not completely thaw and re-freeze

Canned Fruits and Vegetables A convenient alternative to fresh Whole, sliced, and pieces Fruits – look for packaged in fruit juices Vegetables – water (look for no salt added) Best buys: House or generic brands cheaper than national Large cans less per serving than small Plain cheaper than those with sauces Look for cans free of dents, bulges, or leaks

Dried Fruits and Veggies Light in weight (all water removed) Slightly different flavor and texture than others Can be reconstituted – water added back Well sealed packages free of moisture Fruits are generally soft and pliable Vegetables are brittle and hard

Storing Fruits and Veggies Fresh Store in the crisper section of the fridge Do not wash before storing Some veggies with high water content (lettuce) should be kept moist Use perforated plastic bags Handle gently Stored on the countertop: bananas Stored in cool dry place: onions, potatoes, squash

Storage, cont. Frozen – store in the coldest part of the freezer Canned – shelf in a cool, dry place After opening store in an airtight container in the refrigerator Dried – cool dry place After opening, reseal and check package directions

Preparing Fruits and Veggies Always wash thoroughly before preparing Cool running water Avoid soaking vegetables while cleaning or storing Be aware of enzymatic browning Crisp, crunchy raw veggies taste best served cold The longer fruits and vegetables sit out after preparation, the more vitamins lost

Cooking Methods Cook with skins on as much as possible Avoid overcooking Moist/dry methods can be used Simmer – heat liquid to boiling, add produce, cover pan, cook till tender but slightly crisp Add a small amt. of sugar to fruits to retain shape The liquid of fruits/veggies contains nutrients, save and use later Microwave – helps retain color, flavor, and nutrients because cooks fast and uses little water Pierce whole produce before microwaving

Cooking, cont. Canned fruits- can be served from the can Frozen fruits – serve slightly frozen Dried fruits – serve from package or in baked goods Canned vegetables – precooked, heat through before serving Frozen vegetables – use same methods as with fresh, but with slightly shorter time Dried vegetables – much longer cook time, simmer or bake until tender

Did you eat your rainbow today?

Red Healthy heart Memory Lower risk of some cancers Examples Red apples Strawberries Beets Tomatoes

Yellow-Orange Healthy heart Healthy vision Healthy immune system Lower risk of some cancers Examples: Cantaloupe -Oranges Carrots -Yellow peppers

Green Lower risk of some cancers Vision Strong bones and teeth Examples: Green apples Green grapes Broccoli Spinach

Blue-Purple Lower risk of some cancers Memory Healthy aging Examples: Blueberries Purple grapes Plums Raisins

White Heart health Healthy cholesterol levels Lower risk of some cancers Examples: Bananas White peaches Cauliflower Garlic