1. Fruits and Veggies
5 A Day: the Color Way

2. 5-a-day notes Answer these questions in your notebook from the presentation.
What are the nutrients and health benefits in each of the 5 colors of fruits and vegetables?
Name two sources each of vitamins C & E?
What is the difference between fruits and vegetables?
What is the difference in scientists’ and cooks’ definitions of fruits and vegetables?
Write down each of the 8 types of vegetables and at least one example of each.

3. 5-a-day notes (cont.) Answer these questions in your notebook from the presentation.
Write down a buying and a storage tip for vegetables.
Which convenience fruit or veggie do you eat most often? What solution does the presentation offer for that type?
Identify and define the 6 cutting techniques described in the presentation.
Identify & define the 4 cooking methods described for fruit.
Identify & define the 6 cooking methods described for vegetables.

4. Varying our colors Important to eat a variety each day
The different colors provide us with different nutrients
Helps maintain a healthy weight, if used as part of a low fat diet
Protects against aging
Reduces the risk of cancer and heart disease.

5. Red Contains the following nutrients: Promotes a healthy heart
Lycopene - An antioxidant that helps reduce the risk of several types of cancer.
Anthocyanins - An anti-inflammatory that helps protect blood health, the nervous system, and prevent diabetes
Promotes a healthy heart
Memory function
Lowers risk of some cancers
Urinary tract health

6. Yellow/Orange Contain the following nutrients: Helps maintain:
Beta-carotene – an antioxidant that helps reduce the risk of cancer, heart disease, maintains eyesight, and helps boost the immune system.
Bioflavonoids – work with vitamin C to help reduce the risk of cancer, strengthen bones, teeth, heal wounds, keep skin healthy, and lower the risk of heart attacks.
Helps maintain:
A healthy heart
Vision health
A healthy immune system

7. White Contains the following nutrient: Helps maintain:
Allicin - which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection.
Helps maintain:
A healthy heart
Healthy cholesterol levels
A lower risk of some cancers

8. Green Contains the following nutrients: Helps maintain:
Lutein – an antioxidant that helps reduce the risk of cataracts and macular degeneration.
Indoles – helps to reduce the risk of breast and prostate cancer.
Helps maintain:
Vision health
A lower risk of some cancers
Strong bones and teeth

9. Blue/Purple Contains the following nutrients: Helps maintain:
Anthocyanins & phenols - antioxidants that can help reduce the risk of cancer, heart disease, and Alzheimer's and promote healthy aging.
Helps maintain:
A lower risk of cancer
Urinary tract health
Memory function
Healthy aging

10. Nutrients in Fruits and Vegetables
Low in fat and sodium
High in carbohydrates
High in antioxidants
Vitamin C: citrus fruits, but also kiwi, strawberries, cantaloupe, cabbage, and potatoes
Vitamin E: apples and warm-weather fruits- apricots, nectarines, peaches, and cruciferous vegetables (in the cabbage family- help reduce risk of cancer)
Beta Carotene (makes Vitamin A): yellow or orange vegetables, cruciferous vegetables

11. Is it a fruit or vegetable? Botanically-speaking (science of plants)
Fruits are reproductive organs (ripened ovaries containing one or many seeds),
Vegetables are vegetative organs which sustain the plant.
Since “vegetable” is not a botanical term, vegetables can also include:
leaves (lettuce),
stems (asparagus),
roots (carrots),
flowers (broccoli),
bulbs (garlic),
seeds (peas & beans),
botanical fruits such as cucumbers, squash, pumpkins, & capsicums (peppers)

12. Is it a fruit or vegetable? Culinary-perspective
Here is where it gets tricky
If it is the fruit of the plant & has seeds, it is a fruit.
However, fruits, such as tomatoes & cucumbers, used in savoury cooking are generally referred to as vegetables.

13. Types of Vegetables Fruits: fruit of the plant
Cucumbers, eggplant, tomatoes
Roots: underground plant parts
Carrots, beets, turnips

14. Types of Vegetables Stems: edible main structure of plants
Celery, asparagus
Tubers: large underground stem that stores nutrients
Potatoes

15. Types of Vegetables Leaves: plant’s manufacturing areas
Spinach, lettuce, and kale
Bulbs: layers or fleshy leaves surround part of the stem
Onions and garlic

16. Types of Vegetables
Seeds: a small embryonic plant enclosed in a seed coat
Corns, beans, and peas
Flowers: flower of the plant, with stem, where seeds are made.
Broccoli and cauliflower

17. Buying and Storing buying Inspect carefully
Look for bright color and crispness
Test for ripeness: press gently, if it gives slightly, it is ripe
For best quality buy in season
Avoid decay and bruising
storing
Unripe fruits: place in a paper bag at room temperature
Do not line bottom of drawers with paper towels!!!! It causes molding.
Potatoes and onions: cool, dark, dry place
Refrigerate in crisper of fridge
Punch holes in plastic bags

18. Convenience Fruits and Veggies
Canned, Frozen, and Dried
Challenges
Solutions
Canned fruits are often high in added sugar.
Look for fruits packed in natural juice instead of sugar syrup.
Canned vegetables are often high in sodium.
Look for low-sodium varieties.
Drain the liquid from the vegetables before heating.
Some frozen vegetable are relatively expensive.
Buy frozen vegetables in bags.
Buy plain vegetables without sauces and other extras. Add your own special touches, such as a sprinkling of herbs.

19. Washing produce Wash to remove dirt, pesticides, and pathogens
Wash just before use
Wash, even if you are going to peel

20. Cutting Fresh Produce
Chiffonade: Finely cut strips or ribbons or leafy vegetables or herbs.

21. Cutting Fresh Produce
Julienne: To cut into narrow, match-like sticks

22. Cutting Fresh Produce
Mince: to cut into tiny pieces (garlic)

23. Cutting Fresh Produce
Chop: to cut foods into pieces; a larger cut than dice or mince and not uniform

24. Cutting Fresh Produce
Dice: a cube, usually of a vegetable, that ranges from ¼ inch to ¾ inch square

25. Cutting Fresh Produce
Slice: a thin, flat piece cut from something

26. Cooking Fruits
Poaching or Stewing: cooking fruit in enough liquid to cover it- aims to keep the shape of the fruit
Fruit Sauces: cooking fruit into a liquid (apples, plums, pears)

27. Cooking Fruits
Baking: Most often apples, need to be cored, often seasoned before baking
Microwaving: cooks quickly, keeps fresh flavor and shape, be careful not to overcook

28. Cooking Vegetables
Blanche: to slightly precook vegetables to kill enzymes before freezing
Saute: to cook in a pan with a small amount of hot fat.

29. Cooking Vegetables
Boil: To cook in water or liquid at a bubbling point
Simmer: to cook in a liquid just below boiling point

30. Cooking Vegetables
Steam: to cook over boiling water- minimizes vitamin loss. Healthiest way to cook vegetables.
Shock: Place cooked vegetable in ice-cold water to keep the bright color and crispness

32. References