1. VEGGIES AND VITAMIN A Notes

2. What is a Vegetable?  A vegetable is an edible plant.  It can come from many different parts of the plant.

3. For example:

4. What nutrients do they contain?  Most are low in calories and fat.  High in vitamins – especially A and C A and C

5. Vitamin A  Vitamin A is a fat soluble vitamin.  Because excess can be stored in fat you need only to eat a good source every other day.  There is a pigment in orange, dark yellow and dark green vegetables that is called Carotene. Your body uses half of it to make Vitamin A and discards the other half.

6. What does Vitamin A do?  It helps your eyes with night vision and adjustment.  Essential in cell formation and stimulates growth.

7.  It is the “ beauty ” vitamin…Helps to give shiny hair, smooth skin, etc.

8. History of Vitamin A  First vitamin actually discovered.

9.  Nightblindness

10. Good Sources of Vitamin A  Fruits and veggies that are bright orange, bright yellow, or dark green  Tomatoes  Carrots  Spinach  Sweet potatoes  Cantaloupe  broccoli

11. BUYING AND COOKING FRUITS AND VEGETABLES

12. Selection and Storage  Make sure they are crisp and fresh looking  Buy a good quality  Heavy and firm  No marks or bruises  Buy what you can use in 2 – 7 days  Refrigerate them except the bulb vegetables  Wash them just before using. Do not soak them  Handle carefully  Remove any spoilage

13. Cooking (to retain nutrition)  Remember the three R’s 1. Reduce surface or air 2. Reduce water 3. Reduce amount of heat.

14. Methods of cooking  Boil-lose lots of nutrients to water  Steam – reduces water  Bake – reduces water, reduces air  Stir Fry – reduces heat, reduces water, increases air  Saute’ – reduces water, increases air  Fry (Pan or Deep) reduces water  Microwave - reduces water, reduces heat (time)

15. A WELL-COOKED VEGETABLE -  Tender but crisp texture  Vivid color  Good flavor  Full of nutrients