And everything you never thought you would learn And everything you never thought you would learn about them….about them….

How many servings of vegetables should the average person have every day?

2 ½ cups How many servings of fruit should the

average person have every day? 2 cups

What nutrients do we get from fruits and vegetables?

Carbohydrates Vitamins Minerals

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

Which vegetables have the most vitamins and minerals?

Dark green and orange

Which fruits are the best choice for maximum nutrients?

Fresh fruits with edible peelings

Vegetable Serving Sizes

1 cup leafy ½ cup cooked or chopped fresh ¾ cup juice

Fruit Serving Sizes

1 medium fruit ½ cup chopped raw, cooked, canned ¾ cup juice (Only 100% juice counts!!)

How do you select a quality fruit or vegetable? Appearance, feel, smell, weight

What are the characteristics you want to consider? Color Firm Texture Smooth skin Dense (heavy for size) Free from bruises No decay Smells good

What does it mean if a fruit is seasonal?

Grown and harvested during a certain season.

Why is it a good reason to buy seasonal fruits in season?

Lower cost, plentiful, and quality is better

How long will most fruit last after it is picked?

1 week What are some ways to preserve fruits?

Jam, jelly, canned, syrup, juice, and frozen

When selecting fruit at the store, what should you consider when deciding what form to buy?

Your intended use and price Why are some fruits picked ripe?

They ripen best on the vine or tree; Don’t ripen well off the tree

Which fruits are generally picked ripe?

Oranges, apples, grapefruit 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

What fruits are generally picked green or unripe?

Pears, peaches, bananas, cantaloupe, watermelon

How can you ripen fruits after buying them?

In a brown paper sack or in plastic with holes poked in it

How should most produce be stored?

Room temperature Where is the place that most fruits should not be stored?

In the fridge

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

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?

Heat Air Water

How can you avoid nutrient loss when cooking?

Cook in larger pieces Use small amounts of water Cook only until fork tender Cook 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

Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery.

Bake: cook in a casserole Steam: Bring an about an inch of water to

boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover.

Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly

Sauté: cooking veggies in a frying pan with little butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp-tender.

What are the three best ways for cooking vegetables to preserve the most nutrients?

Microwave Stir-fry Steaming