Low in fat sodium and protein Excellent source of fiber especially the skins Vitamins amp Minerals Fruits Provide Vitamin C Citrus melons strawberries Vitamin A Deep yellow and green fruits ID: 1037921
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1. FRUITS
2. 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)
3. 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.Nutrition
4. Guidelines for Selecting Fruits and VegetablesFirmFree From CrispSmoothDenseFree From BruisesGood ColorGood SmellIn Season (Will Be Cheaper)
5. Purchasing and Storing FruitsPurchasingMost fruits are sold by weight or by countFruits are packed in crates, bushels, cases, lugs, or flatsSeasonal fruits and vegetables are lower in cost, plentiful and have better quality.They will last about one week in the refrigerator.Storing Fruits In:Cold (Refrigerator)DryGive Them Space
6. 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
7. 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).
8. VEGETABLES
9. NutritionVegetables provide the following Vitamins and Minerals:Vitamin AVitamin CVitamin DPotassiumFolic AcidCalciumMagnesium
10. NutritionVegetables contain NO cholesterolThey are low in calories, fat and sodium (They are “Nutrient Dense”)Eat more red, orange and dark green vegetables from the Vegetable Group.
11. Best Cooking Methods for Preserving NutrientsThe two BEST methods are:MicrowavingSteamingYou can also:BakeStir-FrySimmerSautéor just eat them RAW!
12. 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)
13. Farm to TableFood doesn’t start at the supermarket!Farm: use of good agricultural practicesProcessing: monitor at critical pointsTransportation: use clean vehicles and maintain the cold chainRetail: follow the food code guidelinesTable: always follow the four C’s of safety- clean, cook, control cross-contamination and chill