VEGETABLES AND FRUITShjughuyg pOWERPOINT.pptx

VEGETABLES AND FRUITShjughuyg pOWERPOINT.pptx

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  Fruits a nd Vegetables : TEACHER GOODMAN
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  Make half your plateFruits a n d Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Any f r u i t or 100% juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:
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  PARTS OF AFRUIT 1.
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  1c. of rawor cooked vegetables 1 c. of vegetable juice 2 c. of raw leafy greens Recommended Daily Amounts of Fruits a n d Vegetables: FRUITS: 2½ cups day VEGIES: 3 cups day 1 c. of fruit 1 c. 100% juice ½ c. of dried fruit
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  Classifications of Fruits: Drupes: Hasone LARE PIT or seed and grows on trees. EXAMPLES: Apricot, Cherry, Nectarine, Peach Pomes: Has a CORE hat contains seeds and grows on trees. EXAMPLES: Apple, Pear Citrus Fruit: Has a leathery skin, many segments filled with juicy pellets, and grows on trees.
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  Berries: Small, juicyfruits that contain many tiny seeds. EXAMPLES: Blackberry, Blueberry, Cranberry, Grape, Raspberry, Strawberry Melons: Large, moist fruits that grow on vines and contain seeds, have a thick skin that may be rough or smooth. EXAMPLES: Cantaloupe, Casaba, Honeydew, Watermelon Tropical Fruit: Grows only in warm,, sunny climates. EXAMPLES: Avocado, Banana, Coconut, Guava, Kiwi, Mango, Pineapple
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  Classifications of Vegetables: BULBS: Theunderground structure where the plant’s nutrient reserves are stored. Round bud with a stem and overlapping leaves. EXAMPLES: Chive, Garlic, Leek, Onion, Shallot FLOWER: The blooms or flower buds of edible plants eaten as vegetables. EXAMPLES: Artichoke, Broccoli, Cauliflower FRUIT: Contains the seeds of the vegetable. EXAMPLES: Cucumber, Eggplant, Pepper, Squash, Tomato
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  ROOT: The fleshyroots of edible plants consumed as vegetables. EXAMPLES: Beets, Carrots, Jicama, Parsnips, Turnip SEEDS: Vegetables grown and eaten from seeds. EXAMPLES: Corn, Green Beans, Peas LEAVES: Leaves of edible plants consumed as vegetables. EXAMPLES: Brussel sprouts, Cabbage, Lettuce, Kale, Spinach
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  STEM: Edible stalkand leaves of plants consumed as vegetables. EXAMPLES: Asparagus, Bok Choy, Celery, Rhubarb TUBER: Grown underground. EXAMPLES: Potatoes
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  Nutrients provided by Fruitsa n d Vegetables: Vitamins: Vitamin C: Helps heal wounds; healthy teeth and gums Vitamin A: Healthy Eyes/Skin; protects against infection Vitamin K: Healthy red blood cells and clotting factors “B” Vitamin Complex: Healthy skin, nerves, tissues…. energy Fiber: Minerals: Calcium: Healthy bones and teeth Potassium: Good blood pressure Magnesium: Healthy bones Folate: Protects against spinal cord defects Iron: Healthy blood and cells Sodium: Normal cell function and blood pressure
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  How to Select Fruitsa n d Vegetables: *Guidelines for selecting quality produce…. Select produce that is: -“In season” ; best quality -Firm to the touch /crisp -The right color - bright -Well shaped /not wilted -Heavy for it’s size -Aromatic -In good condition… Avoid produce that is: -Too soft / Too hard -Over green or under ripe -Damaged /Bruised -Decayed /Mildewed -Discolored- mottled /dull -In shabby condition……
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  Proper Storage of Fruitsa n d Vegetables: Fresh … 1.) Use within a few days. 2.) Some can be left at room temperature to ripen, then refrigerated. Dried … 1.) Store in a cool, dark place (warmth makes the food spoil faster). 2.) Some dried foods may be refrigerated- (check package) 3.) Consume before the “Use by” date on the package. 4.) Most will last from 4 months to a year. FIFO : First In, First Out Use oldest first, continually rotate
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  Frozen … 1.) Storeat 41°F or less. 2.) Use before the “use by” date on the package. 3.) As a rule, use within 6 months. Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved. Canned … 1.) Check the “use by” date on the can. 2.) Most canned goods have a shelf life of about 2 years. 3.) Store at room temperature (about 72°F). Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients. Frozen foods also require little preparation!
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  Best ways Preserve Nutrients: 1.) Cookin the shortest time possible with a LOW heat! 2.) Cook vegetables in a covered pot to prevent nutrients from escaping in the steam. 3.) Cook vegetables whole and unpeeled whenever possible. 4.) Leave edible skins on vegetables when possible. Many vitamins and minerals are found in the outer leaves, skin, and area just below the skin. 5.) Cook foods as close to serving time as possible 6.) Instead of wasting nutrients that have leached away during cooking, save the water and use in soups, stews, gravies, and sauces. 7.) Cut produce with long cooking times into large pieces. With less surfaces exposed, fewer vitamins are lost. * Plant enzymes are easily destroyed by heat. We need enzymes for life and we don’t get enough as many people eat too many processed foods devoid of them. Adding a destructive cooking method to your plant foods only adds to the burden of digestion.
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  Preparation a nd Cooking Methods: BOILING: An especially destructive cooking method! Cruciferous vegetables (broccoli, brussel sprouts, and cabbage) had almost 90 %of their cancer-fighting antioxidants removed after boiling, but not much lost after steaming or stir-frying.
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  MICROWAVE: Cooking vegetables inthe microwave is quick, easy and tastes just as good as on the stove. The vegetables retain more nutrients than cooking veggies on the stove because there is less water involved, sending fewer nutrients down the drain with the water. The microwave is also said to bring out more flavor. BAKE: It’s good for most veggies, with exceptions. Some of the antioxidant properties in garlic and peppers were significantly lowered in the oven. Most other veggies retain nutrient content well.
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  STEAM: Seams to bethe method of choice to retain as much of the nutrient content as possible. Steaming is one of the best ways to cook veggies so they keep their nutrients. Vitamins are easily destroyed when you cook with water for long periods of time (i.e. boiling), but steaming uses the steam from boiling water to cook your food — not the water directly. STIR-FRY/SAUTE’: Stir-frying is a technique for cooking food quickly, so that it retains nutrients, texture and flavor. Stir- frying typically involves a quick sauté over high heat, occasionally followed by a brief steam in a flavored sauce.
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  SIMMER: Simmering involves cooking vegetablesin a smaller amount of liquid than boiling them, and at a lower temperature, enough to keep a gentle simmer going. The pot is covered, trapping the steam and cooking the vegetables in less time so that their vibrant colors are retained.