NutritionFruits are 75 – 95% waterLow in fat, sodium and proteinExcellent source of fiber (especially the skins!)Vitamins/Minerals Fruits Provide:

Vitamin C (Citrus, melons, strawberries)Vitamin A (Deep yellow and green fruits)Potassium (Bananas, raisins, figs)

Nutrition, Continued

Choose whole or cut up fruits more often than fruit juice.

Air, Heat and Water Can Destroy Nutrients in both Fruits and Vegetables.

Always wash fruits and vegetables to remove pesticides that might remain on the skin.

Guidelines for Selecting Fruits

FirmFree From DecayCrispSmoothDenseFree From BruisesGood ColorGood SmellIn Season (Will Be Cheaper)

Purchasing and Storing FruitsPurchasing

Most fruits are sold by weight or by countFruits are packed in crates, bushels, cases, lugs, or flats

Storing Fruits In:Cold (Refrigerator)DryGive Them Space

RipeningRipening happens when starches found in the fruit

break down into sugar (Bananas in the fridge)

This leads to deterioration or spoilage:Color LightensTexture SoftensDecreases in AcidityIncreases in Sweetness

BrowningBrowning occurs when the cut surfaces of

food reacts with oxygen.

This is called OXIDATION.

To prevent this, cover cut fruits with a liquid containing Ascorbic Acid (Vitamin C).

NutritionVegetables provide the following

Vitamins and Minerals:Vitamin AVitamin CVitamin DPotassiumFolic AcidCalciumMagnesium

NutritionVegetables contain NO cholesterol

They are low in calories, fat and sodium (They are “Nutrient Dense”)

Eat more red, orange and dark green vegetables from the Vegetable Group.

Best Cooking Methods for Preserving NutrientsThe two BEST methods are:

MicrowavingSteaming

You can also:BakeStir-FrySimmerSauté

Five Ways to Preserve Nutrients When Cooking Fruits and VegetablesCook in larger piecesUse small amounts of waterCook only until “fork” tenderCook quicklySave the water used to cook in

for soups and gravies (most nutrients dissolve into the water)

Colors and NutritionRed -A, C, thiamine, ironGreen -A, B, C, iron, calciumWhite -B, C, iron, calciumYellow -A,B,C, calcium

Cooking Fruits and VegetablesImportance of cooking vegetables correctly:

Don’t destroy vitamins and minerals, make them colorful, and add to meal.

 Changes in vegetables when cooked:

Cellulose softens, not as crisp, starch absorbs water – more soluble, nutrients dissolve, color, flavor

How vegetables can enhance a meal:Color, variety, flavor, texture, shape and form

Cooking Fruits and VegetablesCan you cook fruits?

Yes

How?Simmering – applesauceStewing – peach, pearsBaking – applesPreserving-berries

 Why is it better to serve fruits in season?

Costs less, available, flavor (better tasting)

VEGETABLES

TubersModified plant structures that are enlarged to store nutrients; used to survive dry or winter months

ExamplesPotatoesYamsSweet Potatoes

RootsPart of the plant forms the supportive root structure

FRUITSFRUITS

ExamplesBeetsCarrotsCelery rootsJicamaParsnipsRadishesRutabagasTurnips

BulbsBase of the stalk that resembles a bulb; aromatic

ExamplesBulb onionsGarlicLeeksScallionsShallots

StemsPart of the plant that is the main stalk

ExamplesAsparagusCeleryFennelHearts of palmBamboo shootsNopales

SeedsPart of the plant that is used for reproduction

ExamplesCornDried beansFresh beansPeasOkra

FlowersVegetables that left unharvested will bloom into a flower

ExamplesBroccoliCauliflowerArtichoke

LeavesPart of the plant that is consumed is the leaves

ExamplesBok ChoyHead LettuceCabbageSavoy CabbageKaleSwiss ChardBrussel SproutsNapa Cabbage

FruitsResult of the flower of the plant becoming pollenated

ExamplesAvocadosEggplantsPeppers (bell and hot)TomatillosTomatoesCucumbersSquash (summer and winter)

PomesSmooth skin and an enlarged fleshy area that surrounds the core

Examples

ApplesPears

DrupesContain a single seed, or pit, surrounded by juicy flesh.

ExamplesPeachCherryPlumNectarinesApricot

BerriesFragile cell structure; pulpy and juicy; tiny seeds embedded in flesh

ExamplesBlackberryCranberriesStawberriesGrapesRaspberriesBlueberries

MelonsHard out surface that is smooth or netted; juicy flesh.

ExamplesCantaloupeHoneydewWatermelonCasabaCrenshaw

Citrus FruitsGrow in warm regions, firm rind and pulpy flesh

ExamplesOrangesLimesLemonsGrapefruitTangerinesKumquatsTangelowsUgli fruit

Tropical FruitsGrow in very warm climates; differ in skin composition and seed characteristics.

ExamplesBananasDatesKiwisMangosPapayasPassion fruitPineapplesStar fruit

PomegranateRambutanPrickly PearFigsGuavaLycheeMangosteen