fruits and vegetables and everything you never thought you would learn about them…
TRANSCRIPT
Fruits and Vegetables
And everything you never thought you would learn
about them….
Servings
How many servings of fruit should the average person have every day?
1 – 2 ½ cups
ServingsHow many servings of vegetables should the average person have every day?
1 - 4 cups
2 ½ cups for a 2000 calorie diet
Serving Sizes Fruit Serving Sizes that equal ½ c.
1 small fruit ½ cup chopped raw, cooked, canned ½ cup juice (Only 100% juice counts!!) ¼ cup dried
Serving Sizes Vegetable Serving Sizes that equal ½ c.
1 cup leafy ½ cup cooked or chopped fresh ½ cup juice
Nutrients What nutrients do we get from fruits and
vegetables?
Carbohydrates (fiber)Vitamins Minerals
Nutrients
Because fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need?
Eat a wide variety
Nutrients
Which vegetables have the most vitamins and minerals?
Dark green, orange and red
Which fruits are the best to eat?Fresh fruits with edible peelings
Selecting and Preparing Fruits and Vegetables
How do you select a quality fruit or vegetable? Appearance, feel, smell, weight
Selecting and Preparing Fruits and Vegetables
What are the characteristics you want to consider?ColorFirm TextureSmooth skinDense (heavy for size)Free from bruisesNo decaySmells good
Selecting and Preparing Fruits and Vegetables
What does it mean if a fruit is seasonal?
Grown and harvested during a certain season.
Selecting and Preparing Fruits and Vegetables
Why is it a good reason to buy seasonal fruits in season?
Lower cost, plentiful, and quality is better
Selecting and Preparing Fruits and Vegetables
How long will most fruit last after it is picked?
1 week
Selecting and Preparing Fruits and Vegetables
What are some ways to preserve fruits and vegetables?
Jam, jelly, canned, syrup, juice, frozen, freeze dried, dehydrated
Selecting and Preparing Fruits and Vegetables
When selecting fruit at the store, what should you consider when deciding what form to buy?
Your intended use and price
Selecting and Preparing Fruits and Vegetables
Why are some fruits picked ripe?
They ripen best on the vine or tree; Don’t ripen well off the tree
Selecting and Preparing Fruits and Vegetables
Which fruits are generally picked ripe?
Oranges, apples, grapefruit
Selecting and Preparing Fruits and Vegetables
Why are some fruits picked when they are green or unripe?
Ripen well after they are picked; may fall off the tree if you wait and will get bruised
Selecting and Preparing Fruits and Vegetables
What fruits are generally picked green or unripe?
Pears, peaches, bananas, cantaloupe, watermelon
Selecting and Preparing Fruits and Vegetables
How should most produce be stored?
Room temperature
Selecting and Preparing Fruits and Vegetables
Where is the place that most fruits should not be stored?
In the fridge
Selecting and Preparing Fruits and Vegetables
How can you ripen fruits after buying them?
In a brown paper sack or in plastic with holes poked in it
Selecting and Preparing Fruits and Vegetables
Where should potatoes and onions be stored?Room temperature in a very dark and dry place
Why is it important to wash vegetables and fruits before eating them?
Wash off pesticides and waxes Why do most fruits turn brown when they are cut?
Oxidation or enzymatic browning How can you prevent fruit from turning brown after it is cut?
Dip them in a citrus juice or liquid with ascorbic acid
Selecting and Preparing Fruits and Vegetables
How does cooking affect fruits and vegetables?
Destroys vitamins, breaks down cell walls, enhances flavor
What three things destroy the nutrients in fruits and vegetables?
HeatAir Water
Selecting and Preparing Fruits and Vegetables
How can you avoid nutrient loss when cooking?
Cook in larger piecesUse small amounts of waterCook only until fork tenderCook quickly
How can you use some of the nutrients that are taken out during cooking?
Save the water and use it in gravies, sauces, and breads
Selecting and Preparing Fruits and Vegetables
What are the two best ways for cooking vegetables to preserve the most nutrients?
MicrowaveStir-fry
What is the procedure for poaching a fruit?Make a sugar water solution; bring to a boil, cook whole fruit in the boiling sugar water
What is the procedure for making applesauce?Add the sugar after you have cooked and softened the small pieces of apple