Save Save As,As,

your your Bs,Bs,Cs.Cs.

GROUP NO 3GROUP NO 3Mahwish Izhar Mahwish Izhar

Sehrish FatimaSehrish Fatima

Jaweriya ShamimJaweriya Shamim

Syeda Afsah Zehra Syeda Afsah Zehra

Tooba Jawed ChawlaTooba Jawed Chawla

Reema Ghulam HussainReema Ghulam HussainConducted by Conducted by

Mrs. Rubina FazalMrs. Rubina Fazal

Lecturer in Home EconomicsLecturer in Home Economics

A.P.W.A. Govt. College for Women,Karachi.A.P.W.A. Govt. College for Women,Karachi.

FruitsFruits and and VegetablesVegetables

A rich A rich source ofsource of MMiiccrroonnuuttrrii

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Choose a diet with Choose a diet with plenty of plenty of fruitsfruits and and

vegetablesvegetablesThese foods provide the vitamins,

minerals and fiber essential for good health.

Dark Green Veggies: contain Folic acid, Vitamin C, Calcium and Iron.Orange and Red Veggies: high in Beta carotene, Vitamin C and Lycopene.Orange – Colored Fruits: rich in Beta-carotene, Folic acid and Vitamin C.Citrus Fruits and Berries: excellent source of vitamin C

NNuuttrriittiioonnaall FactsFactsDietary patterns characterized by high intakes of fruits and vegetables are consistently associated with significant reductions in cardiovascular disease risk. The results of epidemiological and controlled clinical trials suggest that diets rich in fruits and vegetables can help prevent bone loss. The results of prospective cohort studies suggest that high intakes of vitamin C- and carotenoid-rich fruits and vegetables may be associated with decreased risk of age-related eye diseases, such as macular degeneration or cataracts.The Dietary Guidelines for Americans recommend that adults consume 7-9 servings (3½-4½ cups) of fruits and vegetables daily.

Contribution ofContribution of fruits fruits and and vegetablesvegetables in in

dietdiet

106

10

19

75

1810

15

118

0

20

40

60

80

100

120

Percent

Calories Protein Calcium I ron Vitamin A Thiamine Riboflavin Niacin Vitamin C

Contribution of 4 servings to recommended daily allowances (average

adult)

But!But!Preparation & Preparation &

Cooking OfCooking Of FruitsFruits andand VegetablesVegetables

Losses!Losses!ValuableValuable NNuuttrriieennttss

MMiiccrroonnuuttrriieenntts s FactsFactsA lot of the micronutrients in fruits & veggies are lost between the farm and your plate.The losses that occurs are of three types.

i. Volatile substancesii. Substance dissolved in the water

discarded from preparation and cookingiii. Substance destroyed by heat

The longer the foods are stored before you eat them,the more nutrients are lost. Heat, light and exposure to air all reduce the amount of vitamins,especially vitamins C,thiamin & folic acid.

NNuuttrriittiioonnaall Losses!Losses!Losses in Preparation

Preparation of fruits and vegetables often involves some loss of nutritive value.

Removal of dark green outer leaves means of loss of vitamin A value.Peeling before boiling increases losses of ascorbic acid.Cutting vegetables into pieces increases the loss of soluble nutrients.Cutting vegetables for salad causes loss of ascorbic acid because of the action of enzymes.

NNuuttrriittiioonnaall Losses!Losses!Losses in Cooking

During fruits and vegetables cookery, losses of minerals and water-soluble vitamins occur.

Losses of the B-vitamins are due largely to solution except for some heat destruction of thiamine.Ascorbic acid is, however, susceptible to oxidation as well as to solution.The calcium content of vegetables is affected by the water in which they are cooked. Vitamin C and Riboflavin is destroyed if heated in the presence of an alkali (e.g. bicarbonate of soda).Folate is destroyed by prolonged cooking.

Save!Save!

MMiiccrroonnuuttrriieennttssIn In

FruitsFruits andand VegetablesVegetables

SelectionSelectionFruits and vegetables should be chosen carefully.Purchase it in their prime (morning).Damaged, wilted, and bruised fruits & veggies should be avoided, as they are likely to be waste and loss of nutrients.Leaf veggies should be crisp, firm,and of a good color.Root veggies should be firm and free of spade marks.Insects or mould infected fruits & veggies should be avoided.

StoringStoringThe fruits and veggies should be given attention as soon as they come into the kitchen.Examined carefully and any braised leaves or defected portions should be discarded.Thoroughly washed to remove all sand & soil.They lose vitamin C & water rapidly during storage and should be stored for the minimum time in a clean, dry and cool place at low temperature.

All fruits & veggies should be used as soon as possible.

WashingWashing

Wash the fruits & veggies thoroughly in clean cold water.

Handle gently, a small amount at a time.

Wash it before cutting, but do not soak them in water, as this will cause water soluble micronutrients to be lost.

Wash green leafy veggies in large amount of water, lifting it up and down in water. Wash two or three times till dirt and gritty material get removed.

CuttingCuttingIf they requires peeling, peel it very thinly, as there are nutrients under the skin.Young potatoes, carrots, and other veggies often do not require peeling and can be served with their skin on. They should be scrubbed thoroughly beforehand, to remove chemicals.To prepare green leafy vegetables cut off roots, remove coarse stems and undesirable leaves. Prepare just before cooking to prevent the destruction of vitamins by enzymes.Always use sharp knife for cutting.Do not cut them in very small pieces. By minimizing the surface area of food, fewer vitamins are lost when exposed to air.

CookingCookingIt is better if fruits and vegetables such as lettuce, radishes, carrot, peppers, apples, bananas & cauliflowers are eaten raw, as relishes or in salad.Cook the vegetables in the minimum amount of boiling water. Placing them in boiling water destroys enzymes,& so helps to preserve the vitamins.they should be cooked for the minimum time, with a lid on the pan.Cook green colored vegetables un covered, at first, to allow volatile acids to escape.Cook strong flavored vegetables uncovered. When vegetables are just tender, they should be drained & served immediately. If kept hot, there will be further losses of vitamin C.Use the cooking water from vegetables to prepare soups and gravy.

““Minimal Minimal cooking cooking means means

maximum maximum nutrition”nutrition”Sue GilbertSue Gilbert

Conservation Conservation Methods of CookingMethods of Cooking

Microwave cooking & pressure-cooking under steam are two of the best ways to preserve micro nutrients because these methods need minimal water and cooking time. Other methods that help safeguard nutrients in foods are stir-frying and steaming with a small amount of water.

a. Baking.

c. Steaming.

b. Panning.

d. Cooking with skin on.e. Microwave cooking.

ConclusionConclusionBuild A Healthy Base……. For A Healthy Life StyleEnjoy a variety of foods to assure a well balanced diet.Choose a variety of fruits and veggies daily (4-7 servings), as it is a rich source of micronutrients.Studies shows, diet rich in fruits and vegetables can help prevent bone loss,risk of age related eye diseases, and reduction in cardiovascular disease risk. But! Micronutrients are very sensitive nutrients, they are lost in water, heat and air.From preparation to cooking , often involves some loss of nutritive value.

ConclusionConclusionIn order to save nutrients:

Fruits and vegetables should be chosen carefully.Wash well, leave edible skins or peels. Serve raw fruits and veggies whole or cut up in salads, side dishes, or for snacks and juices when possible.When cooking fruits and vegetables be sure to keep their shape, texture, flavor, and color. Steaming, micro waving and stir frying are good choices to retain nutrients when cooking. Using a small amount of water and a lid to reduce cooking time. Keep liquid used in cooking to add to soups and gravies for added nutrients. Don't overcook fruits and vegetables. Cook to tender-crisp state. Serve immediately.

Work citedWork cited Food and Nutrition

By D.N.Dastur Food and Nutrition

By Anita Tull Healthy New Choice

By Betty Crocker Food Studies By

Dr. Perveen Liaquat Foundations of Food

Preparation By Glady C. Peckham

http://www.ivillage.com http://

fruitsnvegetables.com http://www.fcs.vga.edu http://www.joskha.com http://

www.web.acei.vive.edu http://

lpi.oregonstate.edu

Avoid Dietary Supplements

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for good health