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Fruits and Vegetables

Fruits and Vegetables. Servings:. Fruits : Per Day Boys=9-13 1 ½ cups Boys 14-18 2 cups Girls 9-18 1 ½ cups Vegetables : Per Day Boys 9-13 2 ½ cups Boys 14-18 3 cups Girls 9-13 2 cups Girls 14-18 2 ½ cups One serving=1/2 cup raw or 1 cup leafy vegetable.

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Fruits and Vegetables

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  1. Fruits and Vegetables

  2. Servings: • Fruits: Per Day • Boys=9-13 1 ½ cups • Boys 14-18 2 cups • Girls 9-18 1 ½ cups • Vegetables: Per Day • Boys 9-13 2 ½ cups • Boys 14-18 3 cups • Girls 9-13 2 cups • Girls 14-18 2 ½ cups • One serving=1/2 cup raw or 1 cup leafy vegetable.

  3. Ways to cook vegetables/Fruit: • Simmering-To be cooked gently or remain just at or below the boiling point. • Steaming-To produce or emit steam. • Baking-To cook (food) with dry heat, especially in an oven. • Frying-To cook over direct heat in hot oil or fat. • Stir Frying-fry very quickly over high heat; "stir-fry the vegetables in a wok" • Microwave-heating method that uses radiation generated by a special oven to penetrate the food.

  4. How do you decrease calorie intake at a salad bar: • Limit salad dressings • Limit cheeses • Limit crunchy toppings • Select Fruits and plain veggies

  5. Nutrients: • Most of the nutrients are located on the skin. • Vitamin A • Vitamin C • Iron • Fiber

  6. Forms: • Fresh-banana, apple, orange and grapefruit are year round fruits. • Canned (closest to fresh in nutrition, flavor and color) • Frozen • Dried (legume most common)-Apple, date, grape and plums

  7. Cooking: • To retain the shape of fruit when cooking, cook the fruit in sugar syrup. • Fruits and vegetables should be cooked until tender not mushy. • They should have the same color, shape and texture. • Air-causes bananas and apples to turn brown. You may sprinkle them with lemon juice or another high acidic juice to keep the color.

  8. Super Strawberry Bars • Pre-heat oven 350 degrees • 1 Cup Flour ½ cup butter • ¼ tsp. baking powder ¾ c. strawberry jam • 1 c. rolled oats 1/3 c. brown sugar • 1/8 tsp salt • In large bowl mix everything except the strawberry jam. Measure out 2 cups of mixture, leave the rest in the bowl. Take the 2 cups and press in the bottom of a greased 8*10 baking dish. Using a large spoon spread the strawberry jam on top of the mixture in the pan.

  9. Super Strawberry Bars Cont. • Spread evenly. Take the left over mixture and spread over the strawberry jam. Press down lightly. Bake 25 min. Remove the pan from the oven and allow to cool for 15 mins. Then cut into 12 squares to eat!

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