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F R U I T S

F R U I T S. Nutrition Notes. Not only do they add color and flavor to dishes- fruits back a nutritional punch Carbohydrates—energy Fiber– good digestion Low in sodium & fat No cholesterol Vitamin C- Citrus fruits such as…. Vitamin A- deep yellow fruits such as….

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F R U I T S

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  1. FRUITS

  2. Nutrition Notes • Not only do they add color and flavor to dishes- fruits back a nutritional punch • Carbohydrates—energy • Fiber– good digestion • Low in sodium & fat • No cholesterol • Vitamin C- Citrus fruits such as…. • Vitamin A- deep yellow fruits such as…. • Potassium- bananas, cantaloupes, oranges, and nectarines

  3. In season • Refers to the period of time where the fruit (or vegetable) is in peak supply • The fruit supply is greatest and the quality if high • Summer months we note melons, strawberries, peaches, and strawberries • Fall months are cranberries, apples, and grapes • Winter months are pears, oranges, grapefruit • Spring months are pineapple and mangos

  4. Ripe for the picking • “Ripe” refers to fruits (or vegetables) are ready to eat. • Some fruits stop the ripen process when they are picked such as apples, berries, and grapes • This is why these fruits stay in good quality for so long • Some fruits continue to ripen even after they are picked. (bananas, peaches, and pears) • These fruits will decay quicker

  5. Quality check: What am I looking for? • High quality fruits have the best flavor and nutrition. Look for these signs to determine you got the right fruit: • Size: Smaller than normal? Perhaps junior got picked too soon • Color: Look for the full color • Heaviness or fat appearance: juicy • Free of damage, decay, or mold • Firm to the touch If the fruit is hard it is not ripe, too soft and the fruit is decaying

  6. Question? • What is your favorite fruit? • How do you know if your favorite fruit is ready to eat? • https://www.youtube.com/watch?v=ZtvDb3L16Sg

  7. Buying frozen, canned, and dried fruits • Read labels and expiration dates • Look for 100% juice, water, or light syrup for healthy alternatives • Dried fruits shouldn’t be hard to the touch

  8. Storing Fruits • Don’t wash fruits until your ready to use them • This will prevent mold from growing, and keep fruits from getting soggy • Refrigeration will help keep fruit fresh longer- use the crisper section of fridge or a plastic bag • Unripe fruit will ripen at room temperature • Need to ripen quick? Paper bag! • When fully ripe, use at once of refrigerate

  9. Time to prepare to eat • Wash your fruit! Why? • Serving raw is best to maximize the nutrients we get • Think of a salad, the fruit by it self, and smoothies • Cooking affects fruits in several ways: • Breaks down fiber and softens fruit • Makes flavor more mellow and less acid-tasting • Changes color

  10. Cooking with fruits • When cooked- fruits should be soft and tender • Retain as much as their natural color as possible and taste good • Overcooking causes fruits to lose nutrients, color, and flavor • Mushy and unappetizing are included here

  11. Why is it best to leave fruits in their raw state?

  12. Then let’s plan a lab Smoothies!!!

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