FRUIT7.02 Demonstrate

selection and preparation of fruit

Why choose fruit?

• Colorful• Flavorful• Easy to prepare• Nature’s convenience

food!• GOOD FOR YOU!

The Nutritional Value of FRUIT

Fruits are high in:• Vitamins (especially

Vitamin C and A)• Fiber• Carbohydrates• Potassium• Some fruits also

contain folic acid, magnesium, iron, etc.

Fruits are low in:

• Fat

• Calories

• Sodium

What is a fruit?

A fruit is…The part of the plant that holds the SEED

SIX Categories of Fruits

• BERRIES

• MELONS

• CITRUS FRUITS

• DRUPES

• POMES

• TROPICAL FRUITS

1. BERRIES

• Small fruits that are juicy and have a thin skin

EXAMPLES:

• Strawberries

• Cranberries

• Grapes

• Blackberries

2. MELONS

• Thick rind or outer skin, usually juicy, have many seeds

EXAMPLES:

• Watermelons

• Cantaloupes

• Casaba

Vitamin A Alert: Cantaloupes and all other yellow fruits are good sources of

carotene, which your body converts into Vitamin A!

3. CITRUS FRUITS

• Thick rind, have a thin membrane separating the inner segments of flesh

• One of the BEST sources of Vitamin C EXAMPLES:• Oranges• Tangerines• Grapefruits• Lemons• Limes

4. DRUPES

• A single hard seed (also called PIT or STONE) inside, soft inner flesh and tender, edible skin

EXAMPLES:• Cherries• Apricots

• Peaches• Nectarines

• Plums

5. POMES

• Thick, firm flesh with tender, edible skin

• Central core contains several small seeds

EXAMPLES:

• Apples

• Pears

6. TROPICAL FRUITS

• grown in tropical and subtropical climates

EXAMPLES:

• Bananas

• Mangoes

• Guavas

• Papayas

• Pineapples

SELECTING FRESH FRUIT

CANNEDConvenient and easy to store

Heavier syrup = higher calories

FRESHNutritious & delicious

Short shelf life

FROZENJust as nutritious as fresh

Texture can change

DRIEDNutritious

Have a high concentration of natural sugar

Some fruits are available all year, others are SEASONAL!

Tips for Choosing Fruits

When selecting FRESH PRODUCE (fruits/veggies):

Look for RIPENESS

and MATURITY

RIPENESS and MATURITYIMMATURE: • Has NOT reached full size• Small, poor in color and flavor• Texture will NOT improve when left at room

temp.• Sometimes called “green” fruit

UNDERRIPE:• Full size, but not at peak eating quality• Underripe pears and bananas will ripen at

home

RIPE AND MATURE FRUIT:

• Has reached full size and color

• Is tender with a pleasant aroma

• Is heavy for its size• Gives slightly when

pressed (do a test in the produce aisle before taking it home!)

STORING FRESH FRUIT

• Handle all fruit GENTLY to prevent bruising

• Let underripe fruits ripen AT ROOM TEMPERATURE (speed it up in a brown paper bag!)

• Refrigerate ripe fruits in the crisper!

• Bananas?

CANNED FRUIT

• Comes packed in:• Juices

• Light syrup

• Heavy syrup

• Extra heavy syrup

• Which is lowest in calories and higher in nutrients?

• Canned fruit is usually LESS EXPENSIVE than frozen or fresh fruits!

• Choose cans that are free from dents, bulges, and leaks

• Store cans in a cool, dry place.

FROZEN FRUIT

• Usually resembles fresh fruits in color and flavor

• May lose some TEXTURE qualities

• Is usually LESS EXPENSIVE than FRESH

• When serving fruit that has been frozen, serve when a small amount of ice crystals are still present.

DRIED FRUITS

Commonly dried fruits include:

• Raisins• Prunes• Bananas• Apples• Apricots

Dried fruits are good choices for snacks because they are a

concentrated form of energy.

STORING FRUIT

• Never wash fruits before storing them! Wait until you’re ready to use them. (the fruit will spoil faster and get moldy)

• Most fresh fruits should be used within a few days (except citrus!)