1. Nutrients Rich in Nutrients Photo-chemicals, Vitamins and Minerals
Carbohydrates
Low in Fats
Low in Cholesterol
Low in Sodium

2. Special notes: Vitamin A
Vitamin A (retinol)
Peaches, Nectarines, Apricots, Papaya, Passion Fruit, Mango
Protects against infections, helps night vision, healthy skin and linings

3. Vitamin C Vitamin C (ascorbic acid)
Strawberries, Kiwi, Pineapple, all Citrus, Watermelon, Tomatoes, Peppers
Tissue repair (cartilage, bones, teeth)
Forming of protein called collagen
Wound healing
Antioxidant effects

4. Vitamin – folic acid Folic Acid – B6
Oranges, orange juice, papaya, passion fruit, mango, pineapple, pomegranate, raspberries, strawberries
100% reduction of certain NTD (neural tube defect) or risk of birth defects…

5. Minerals Potassium, Phosphorus, Magnesium, Calcium
Bananas, strawberries, dried varieties, so many to list…..
Protect and strengthen bones and teeth and many other functions blood to bone…

6. Fiber Normalizes bowel movements.
Helps maintain bowel integrity and health.
Lowers blood cholesterol levels.
Helps control blood sugar levels.
Aids in weight loss.
Uncertain effects on colorectal cancer…

7. Ways to purchase:
Fresh from market
Frozen
Canned
Dried
Juice

8. Types of Fruit Drupes……………….PITS Pomes………………..Seeds Citrus Berries
Melon
Tropical

9. Selection for Buying Heavy for size Appropriate for color
Firm to touch
Not withered, wrinkled or discolored
Clean, shiny, smooth
No varmint – bugs, droppings….
TREAT GENTLY

10. Storing
Room temperature for short-term; (must use quickly as ripening continues.)
Apples, oranges, melons, grapes, bananas, mangos, kiwi, lemon/limes, etc.
Dry storage in a COOL, DRY, DARK place
Apples
Canned products, including jams & jellies, will keep for ~ 1 year in ideal conditions

11. Storing cont’d Refrigerator
Keep in crispers that provide moisture control
Use within a few days to couple of weeks
Do not wash until ready to use.

12. Storing cont’d Freezers 0* F
Keep frozen products FROZEN – store or home preserved…
Use within 6 months for best quality; may keep for 1 year plus…

13. Washing/Serving
Wash just prior to use: drain well to remove standing water
Natural barriers keep vegetables protected
Wash and scrub surfaces if edible skins are to be consumed
Peel, pare, rip or cut into desired sizes and shapes

14. Enzymatic Browning
Enzymes in fruit (which are proteins) and oxygen (O2) in air combine causing a reaction.
Surface of fruit turns brown
Makes unappetizing: can be slowed or stopped with an acid such as Vitamin C ( high acidic fruit juice, or ascorbic acid powder)

15. Cooking
Improves and maintains;
Nutrients
Texture
Color
Flavor

16. Cooking Methods????
All methods can be used!!!!