1 Fruits

2 Fruit –Good for You  Energy – source or carbohydrates –Natural sugars –Sweet flavor –Canned, frozen, dried

3  Fiber –Helps your digestive tract –Protects against cancer and heart disease –Part of edible skins (apples, pears, grapes) –Pulp also has fiber (oranges, tangerines, grapefruit (citrus)) –Edible seeds (strawberries, kiwi, raspberries)

4  Low-fat, cholesterol-free –Only avocados have fat, eat them less than others  Nutrition bargains –Vitamins and minerals –Choose variety –See page 308 for examples

5  More Benefits  Phytochemicals –May help protect from cancer, heart disease, and other health problems –More than 900 different phytochemicals have been identified as components of food

6  Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death in the United States -- cancer, diabetes, cardiovascular disease, and hypertension (7).  They are involved in many processes including ones that help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels.

7 Food Guide Pyramid’s Advice  1 medium whole fruit  ½ grapefruit  ½ C berries  1/2 C canned, frozen, or cooked  ¾ C fruit juice  ¼ C dried fruit  **jellies/jams, fruit-flavored drinks don’t count, mostly sugar and flavoring

8 Fruit Variety  Eat a vitamin C fruit every day –Breakfast is a good time for the choice  Choose mostly fruits and juices without added sugar  Be adventurous –try a new fruit  Use dried, canned and frozen when fresh aren’t available choose fresh fruits with edible skins for extra fibers

9 Shopping for Fruits  Ripe VS Unripe  Ripe – full of flavor and color and ready to be eaten  Unripe usually hard to the touch and less flavorful

10  Cherries, grapes, citrus fruits, pineapples should be ripe (don’t ripen after harvest)  Apricots, avocados, bananas and peaches continue to ripen after harvest  Buy unripe fruit and let them ripen at home

11 Fresh Fruit –What to Look For  Sight –Color should be bright, no dark spots  Touch –Free of dents, bruises, slightly soft  Smell –Sweet aroma

12 Buying Fruit In Season  “in season”  Specific time of year  Most plentiful, highest quality and lowest price

13 Buying Fruit for Convenience  Convenience may cost more but saves you time  Produce department and salad bar: –Look for precut fruits, dried fruits

14  Grocery Aisles –Available in cans and jars –Canned may be whole, sliced, halved or crushed –Packed with water, juice, or sugary syrup –Canned fruits cost less than fresh or frozen

15  Dairy Case –Cartons of chilled, ready-to-serve fruit juices –Concentrated also  Freezer Case  Sliced, whole or crushed berries  Some frozen in sugar syrup  Fruit concentrates –juice with most of water removed

16 Buying Fruit Juice  Best thing to whole fruits is their juice  Nutrients stay in the fruit but lack fiber –Beverages labeled “juice” must be 100% juice –“fruit punch”, “fruit drink”,, “juice blend”, “juice cocktail” only have a portion of juice

17  Fruit nectars  Thick, sugar-sweetened beverages of fruit juice and pulp (contains fiber)  Calcium is sometimes added to some fruit juices and drinks –Fortified products are not meant to replace the milk group

18 Storing Fruit for Top Quality  Handle fresh fruit carefully  Store Unripe fruit:  Less ripe can be allowed to ripen slowly on counter or in basket

19  Store Ripe Fruits:  Refrigerate to prevent further ripening  Wait to wash fruits until you are ready to use them (moisture speeds up spoilage)  Use ripe fruits within a few days

20 Preparing Fruit for Your Health  “Nature’s fast foods”  Ready to eat and enjoy with little preparation  Before eating, slicing, peeling, always wash thoroughly to remove pesticides and bacteria

21  To clean fresh fruit: –Rinse under cold running water  Use a small knife to remove bruises  To keep cut-up fresh fruit at their best: –Sprinkle lemon or orange juice on cut apples, pears, and peaches –Store cut fruit in airtight container in fridge

22 Cooking with Fruit  Easy to prepare and delicious  Simmer, steam, bake, sauté, or broil  To make a fruit sauce: –Add a small amount of liquid (water, juice) and cook over low heat

23  To cook whole fruits: –Apples, pears, peaches, or nectarines to remove the core or pit –Stuff for nuts, oats, or dried fruits –Bake or micro wave  Mix dried fruits: –Into cookie or muffin batter, cooked cereal for extra flavor and nutrients