1. FRUITS AND VEGETABLES

2. Nutrition Fruits are 75 – 95% water Low in fat, sodium and protein
Excellent source of fiber (especially the skins!)
Vitamins/Minerals Fruits Provide:
Vitamin C (Citrus, melons, strawberries)
Vitamin A (Deep yellow and green fruits)
Potassium (Bananas, raisins, figs)

3. Nutrition, Continued
Choose whole or cut up fruits more often than fruit juice.
Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables.
Always wash fruits and vegetables to remove pesticides that might remain on the skin.

4. Guidelines for Selecting Fruits
Firm
Free From Decay
Crisp
Smooth
Dense
Free From Bruises
Good Color
Good Smell
In Season (Will Be Cheaper)

5. Purchasing and Storing Fruits
Most fruits are sold by weight or by count
Fruits are packed in crates, bushels, cases, lugs, or flats
Storing Fruits In:
Cold (Refrigerator)
Dry
Give Them Space

6. Ripening
Ripening happens when starches found in the fruit break down into sugar (Bananas in the fridge)
This leads to deterioration or spoilage:
Color Lightens
Texture Softens
Decreases in Acidity
Increases in Sweetness

7. Browning
Browning occurs when the cut surfaces of food reacts with oxygen.
This is called OXIDATION.
To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).

8. Nutrition Vegetables provide the following Vitamins and Minerals:
Vitamin A
Vitamin C
Vitamin D
Potassium
Folic Acid
Calcium
Magnesium

9. Nutrition
Vegetables contain NO cholesterol
They are low in calories, fat and sodium (They are “Nutrient Dense”)
Eat more red, orange and dark green vegetables from the Vegetable Group.

10. Best Cooking Methods for Preserving Nutrients
The two BEST methods are:
Microwaving
Steaming
You can also:
Bake
Stir-Fry
Simmer
Sauté

11. Five Ways to Preserve Nutrients When Cooking Fruits and Vegetables
Cook in larger pieces
Use small amounts of water
Cook only until “fork” tender
Cook quickly
Save the water used to cook in for soups and gravies (most nutrients dissolve into the water)

12. Colors and Nutrition Red -A, C, thiamine, iron
Green -A, B, C, iron, calcium
White -B, C, iron, calcium
Yellow -A,B,C, calcium

13. Cooking Fruits and Vegetables
Importance of cooking vegetables correctly:
Don’t destroy vitamins and minerals, make them colorful, and add to meal.
Changes in vegetables when cooked:
Cellulose softens, not as crisp, starch absorbs water – more soluble, nutrients dissolve, color, flavor
How vegetables can enhance a meal:
Color, variety, flavor, texture, shape and form

14. Cooking Fruits and Vegetables
Can you cook fruits?
Yes
How?
Simmering – applesauce
Stewing – peach, pears
Baking – apples
Preserving-berries
Why is it better to serve fruits in season?
Costs less, available, flavor (better tasting)

15. VEGETABLES

16. Tubers
Modified plant structures that are enlarged to store nutrients; used to survive dry or winter months

17. Examples
Potatoes Yams Sweet Potatoes

18. Roots
Part of the plant forms the supportive root structure

19. FRUITS

20. Examples Beets Carrots Celery roots Jicama Parsnips Radishes Rutabagas
Turnips

21. Bulbs
Base of the stalk that resembles a bulb; aromatic

22. Examples
Bulb onions
Garlic
Leeks
Scallions
Shallots

23. Stems
Part of the plant that is the main stalk

24. Examples
Asparagus Celery Fennel Hearts of palm Bamboo shoots Nopales

25. Seeds
Part of the plant that is used for reproduction

26. Examples
Corn Dried beans Fresh beans Peas Okra

27. Flowers
Vegetables that left unharvested will bloom into a flower

28. Examples
Broccoli Cauliflower Artichoke

29. Leaves
Part of the plant that is consumed is the leaves

30. Examples Bok Choy Head Lettuce Cabbage Savoy Cabbage Kale Swiss Chard
Brussel Sprouts
Napa Cabbage

31. Fruits
Result of the flower of the plant becoming pollenated

32. Examples Avocados Eggplants Peppers (bell and hot) Tomatillos Tomatoes
Cucumbers
Squash (summer and winter)

33. Pomes
Smooth skin and an enlarged fleshy area that surrounds the core

34. Examples
Apples
Pears

35. Drupes
Contain a single seed, or pit, surrounded by juicy flesh.

36. Examples
Peach
Cherry
Plum
Nectarines
Apricot

37. Berries
Fragile cell structure; pulpy and juicy; tiny seeds embedded in flesh

38. Examples Blackberry Cranberries Stawberries Grapes Raspberries
Blueberries

39. Melons
Hard out surface that is smooth or netted; juicy flesh.

40. Examples
Cantaloupe
Honeydew
Watermelon
Casaba
Crenshaw

41. Citrus Fruits
Grow in warm regions, firm rind and pulpy flesh

42. Examples
Oranges Limes Lemons Grapefruit Tangerines Kumquats Tangelows Ugli fruit

43. Tropical Fruits
Grow in very warm climates; differ in skin composition and seed characteristics.

44. Examples Bananas Dates Kiwis Mangos Papayas Passion fruit Pineapples
Star fruit

45. Pomegranate Rambutan Prickly Pear Figs Guava Lychee Mangosteen