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Vegetables

Vegetables. Objective 2.05 GTGF Chapter 15. Nutritional Value of Vegetables. Teens should eat 2 ½ to 4 cups daily Low in fat and calories, rich in fiber Good sources of vitamins A, C, E and folate A diet rich in vegetables can reduce the risk of stroke, heart disease, and diabetes.

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Vegetables

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  1. Vegetables Objective 2.05 GTGF Chapter 15

  2. Nutritional Value of Vegetables • Teens should eat 2 ½ to 4 cups daily • Low in fat and calories, rich in fiber • Good sources of vitamins A, C, E and folate • A diet rich in vegetables can reduce the risk of stroke, heart disease, and diabetes

  3. Vegetable Subgroups • Dark green leafy vegetables • Orange vegetables • Starchy vegetables • Other vegetables

  4. Dark Green Leafy Vegetables • Broccoli • Dark green leafy lettuce • Spinach • Collards • Kale

  5. Orange Vegetables • Carrots • Sweet potatoes • Squash

  6. Starchy Vegetables • Corn • Green lima beans • Green peas • White potatoes

  7. “Other” Vegetables • Beets • Cabbage • Celery • Cucumber • Green beans

  8. Selecting Fresh Vegetables • Look for good color, firmness • Avoid wilted vegetables • Choose medium sized vegetables; small vegetables can be immature, large vegetables can be over matured

  9. Storing Fresh Vegetables • Use as soon as possible • Most vegetables should be refrigerated • Leafy greens should be wrapped in a damp towel and then stored in a plastic bag • Potatoes, eggplant, sweet potatoes should be stored in a cool, dry, dark place • Core lettuce before storing

  10. Preparing Raw Vegetables • Wash all vegetables in cool water before eating to remove dirt, bacteria, and pesticide residues • Don’t let vegetables soak; water soluble vitamins will be lost • Trim off any bruised areas • Raw vegetables should be served cold

  11. Food Science Principles of Cooking Vegetables • Cellulose (fiber) softens to make chewing easier • Starch absorbs water, swells, and becomes easier to digest • Nutrients may be lost

  12. Cooking Amount of Cooking Liquid Cooking Time Cooking too long will cause heat sensitive vitamins, thiamin, to be lost Texture, flavor, and color will change when cooked for too long Cook for a short time • Water-soluble vitamins, C and B vitamins, minerals will dissolve in liquid • Cook vegetables with no added water or in small amount of water

  13. Effect of Cooking on Vegetable Color • Green vegetables (broccoli, spinach) contain the green pigment chlorophyll. When overcooked veggies will lose the bright green color and become grayish-green • White vegetables, cauliflower have flavones. Vegetables will turn yellow or dark if overcooked • Orange veggies contain carotene, a source of vitamin A. Heat doesn’t destroy carotene, but will cause the cell structure to breakdown allowing the carotene to release into the cooking liquid • Red veggies contain anthocyanin. Add a little vinegar or lemon juice to avoid veggies from turning purple

  14. Cooking Methods Cooking in Water Steaming Saves nutrients Veggies cook above boiling water • Use a tight-fitting lid • Add a little salt • Bring water to a boil and then add veggies, then reduce the heat and simmer • You can save the cooking liquid and add it to soups and sauce later for added nutrients

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