1. The power of five By Leyanee perez, r.d., l.D.N. (305) 219-1214
Fruits and Vegetables
The power of five
By Leyanee perez, r.d., l.D.N. (305)
Photo by / CC BY 2.0

2. Contents Definitions Classifications Recommendations Production
Health Benefits
Nutrient Dense
Beans and Peas
Healthy Cooking

3. DEFINITION
In everyday usage, vegetables are certain parts of plants that are consumed as part of a meal.
Originally, the traditional term included the flowers, fruit, stems, leaves, roots, tubers, bark, seeds, and all other plant matter.
Modern-day culinary usage of the term vegetable may exclude food derived from plants such as fruits, nuts, and cereal grains, but include seeds.
The difference between fruits and vegetables is based on their content of sugar and acid.
Photo by mym / CC BY-SA 2.0

4. classification
CULINARY VEGETABLES are categorized by leafy and salad vegetables, cruciferous vegetables, starchy vegetables.
FRUITS are categorized on their sources and physical make up: berries, citrus, drupes, grapes, melons, pomes, tropical & subtropical fruits.
Tomato is a botanical berry but a culinary vegetable in US
Drupes are fruits containing one large seed (plum)
Pomes are categorized by their five encapsulated seeds in the core (apples)
Tropical and subtropical are classified on the basis of geography not structure.
derivative work: I have an account. Happy now? (talk) / Public domain

5. Cruciferous vegetables
Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, brussels sprouts, collards, watercress and radishes.
Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies are also rich in vitamin A and C.
They are also rich in phytonutrients __a plant based compound that helps lower inflammation and reduce the risk of developing cancer.
Cruciferous veggies are rich in fiber and low in calories, a combination that helps in weight management.
It doesn’t take much to reap the benefits: one cup of raw broccoli and 2 cups of kale a day meet your vegetable needs. Arugula is one of the easiest greens to grow in your garden or in a planter. Kale will not wilt for days making it ideal for packing ahead.

6. RECOMMENDATIONS BASED ON DIETARY GUIDELINES FOR AMERICANS
RECOMMENDATIONS BASED ON DIETARY GUIDELINES FOR AMERICANS. Three reasons support the recommendations for Americans to eat more fruits and vegetables
FIRST, most vegetables and fruits are major contributors of a number of nutrients that are under consumed in the United States, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K.61 Several of these are of public health concern for the general public (e.g., dietary fiber and potassium) or for a specific group (e.g., folic acid for women who are capable of becoming pregnant).
SECOND, consumption of vegetables and fruits is associated with reduced risk of many chronic diseases. Specifically, moderate evidence indicates that intake of at least 2 cups of fruits and 21/2 cups of vegetables per day is associated with a reduced risk of cardiovascular disease, including heart attack and stroke. Some vegetables and fruits may be protective against certain types of cancers.
THIRD, most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories. Eating them instead of higher calorie foods can help adults and children achieve and maintain a healthy weight.

7. Production FRESH, CANNED OR FROZEN Fresh Frozen Canned
Photo by Dick Rochester / CC BY-SA 2.0

8. PRODUCTION
Fresh fruits and vegetables have the most nutrients only if eaten soon after harvested.
Frozen fruits and vegetables don't lose many nutrients in the beginning stage when they're blanched but could lose a small amount of nutrients due to oxidation after they're frozen for a long period of time.
Canned fruits and vegetables do lose a small amount of nutrients as they're cooked prior to canning, but there isn't a loss of nutrients after being sealed in the can because oxygen isn’t available to break them down.
Fiber and minerals seem to be about the same for fresh, frozen and canned produce.
Relying on a combination of fresh, frozen and canned fruits and vegetables can help ensure you're meeting the recommended number of servings each day.
When juices are consumed, 100% fruit juice is recommended.

9. Health benefits research has not shown antioxidant supplements to be beneficial in preventing disease.
Antioxidants such as vitamins C, E, and carotenoids help protect healthy cells from damage caused by free radicals.
Carotenoids (beta-carotene, lycopene and lutein) are leaders in fighting free radicals preventing certain cancers and macular degeneration.
Vitamin E protects the body from cell damage that leads to cancer, heart disease and cataracts.
Vitamin C protects the body from infection and damage to body cells, helps produce collagen (the connective tissue that holds bones and muscles together) and helps in iron and folate absorption.
Foods high in carotenoids: red, orange, deep-yellow and some dark-green leafy vegetables; these include tomatoes, carrots, spinach, brussels sprouts, sweet potatoes, winter squash and broccoli.
Vitamin E is found in vegetable oils, salad dressings, margarine, wheat germ, whole-grains, seeds, nuts, and peanut butter. Asparagus, broccoli, cucumber, kale, lettuce, spinach, sweet peppers, watercress.
Vitamin C is found in citrus fruits, strawberries, asparagus, broccoli, Brussels sprouts, cauliflower, chive, green beans, kale, leek, mustard green, okra, onions, radishes, scallion, shallot, spinach, sweet peppers, tomatoes, turnip greens, watercress.

10. Nutrient dense foods
Nutrient-dense foods provide vitamins, minerals, and other substances that may have positive health effects, with relatively few calories.
They are lean or low in solid fats, and minimize or exclude added solid fats, added sugars, and added refined starches, as these add calories but few essential nutrients or dietary fiber.
Nutrient-dense foods also minimize or exclude added salt or other compounds high in sodium. Ideally, they are in forms that retain naturally occurring components such as dietary fiber.
All vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, sugars, starches, and sodium are nutrient-dense.

11. Beans and peas are unique foods
Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils.
Beans and peas are excellent sources of protein. They also provide other nutrients, such as iron and zinc, similar to seafood, meat, and poultry. They are excellent sources of dietary fiber and nutrients such as potassium and folate, which also are found in other vegetables.
Because of their high nutrient content, beans and peas may be considered both as a vegetable and as a protein food. Individuals can count beans and peas as either a vegetable or a protein food.
Green peas and green (string) beans are not considered to be “Beans and Peas.” Green peas are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.

12. BE CREATIVE ENJOY FRUITS AND VEGETABLES IN YOUR MEALS
Try this delicious healthy salad
Green leafy vegetables, kale avocado slices, fresh or dried fruits, beans and peas, nuts, quinoa, low fat dressing.