1. 20. Scurvy A disease caused by vitamin C deficiency. Scurvy was common among sailors and pirates because their voyages would be longer than their perishable fruits and veggies would last.

2. Fruits & Vegetables

3. What is the most eaten fruit in America?

5. What is the most eaten vegetable in America?

7. Nutrients in Vegetables  Vitamins & minerals:  Vitamin A--red, dark green, and orange veggies  Vitamin C--great sources are broccoli and tomatoes  Potassium--all colors  Folic Acid--orange, green, red, and white veggies  Calcium--green, white, and yellow veggies  Magnesium--green and orange veggies  Vitamin D--mushrooms  Iron--red, green, and white veggies

8. Why else are they good for you?  Water  Fiber  NO cholesterol  Low in fat, sodium, and calories  NUTRIENT DENSE!

9. Tips:  Choose veggies that are in season  Select fresh fruits and vegetables that are firm, free from decay, crisp, smooth, dense (heavy for size), free from bruises and have good color.  Always wash before use  Get rid of dirt and pesticides  Buy only what you can use  Last 1 week in the fridge

10. Cooking tips

11. Don’t Ruin a Good Thing  Exposure to the following will destroy nutrients in fruits and vegetables  Air  Water  Heat

12. Preserving Nutrients  Cook in larger rather than smaller pieces when possible  Leave the skins on whenever possible

13. Preserving Nutrients  Use small amounts of water and cook just until tender  Save the cooking liquid to put in soups or gravies for added nutrients

14. Best Cooking Methods  To preserve the most nutrients:  Microwave  Bake  Steam  Stir fry  Simmer  Sauté