Fruits and Vegetables

1. And everything you never thought you would learn about them…. Fruits and Vegetables

2. How many servings of vegetables should the average person have every day? • 2 ½ cups • How many servings of fruit should the average person have every day? • 2 cups Servings

3. What nutrients do we get from fruits and vegetables? • Carbohydrates • Vitamins • Minerals • Because fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need? • Eat a wide variety Nutrients

4. Which vegetables have the most vitamins and minerals? • Dark green and orange • Which fruits are the best choice for maximum nutrients? • Fresh fruits with edible peelings

5. Vegetable Serving Sizes • 1 cup leafy • ½ cup cooked or chopped fresh • ¾ cup juice • Fruit Serving Sizes • 1 medium fruit • ½ cup chopped raw, cooked, canned • ¾ cup juice (Only 100% juice counts!!) Serving Sizes

6. How do you select a quality fruit or vegetable? • Appearance, feel, smell, weight • What are the characteristics you want to consider? • Color • Firm Texture • Smooth skin • Dense (heavy for size) • Free from bruises • No decay • Smells good Selecting and Preparing Fruits and Vegetables

7. What does it mean if a fruit is seasonal? • Grown and harvested during a certain season. • Why is it a good reason to buy seasonal fruits in season? • Lower cost, plentiful, and quality is better • How long will most fruit last after it is picked? • 1 week • What are some ways to preserve fruits? • Jam, jelly, canned, syrup, juice, and frozen Selecting and Preparing Fruits and Vegetables

8. When selecting fruit at the store, what should you consider when deciding what form to buy? • Your intended use and price • Why are some fruits picked ripe? • They ripen best on the vine or tree; Don’t ripen well off the tree • Which fruits are generally picked ripe? • Oranges, apples, grapefruit • Why are some fruits picked when they are green or unripe? • Ripen well after they are picked; may fall off the tree if you wait and will get bruised Selecting and Preparing Fruits and Vegetables

9. What fruits are generally picked green or unripe? • Pears, peaches, bananas, cantaloupe, watermelon • How can you ripen fruits after buying them? • In a brown paper sack or in plastic with holes poked in it • How should most produce be stored? • Room temperature • Where is the place that most fruits should not be stored? • In the fridge Selecting and Preparing Fruits and Vegetables

10. Where should potatoes and onions be stored? • Room temperature in a very dark and dry place • Why is it important to wash vegetables and fruits before eating them? • Wash off pesticides and waxes • Why do most fruits turn brown when they are cut? • Oxidation or enzymatic browning • How can you prevent fruit from turning brown after it is cut? • Dip them in a citrus juice or liquid with ascorbic acid Selecting and Preparing Fruits and Vegetables

11. How does cooking affect fruits and vegetables? • Destroys vitamins, breaks down cell walls, enhances flavor • What three things destroy the nutrients in fruits and vegetables? • Heat • Air • Water Selecting and Preparing Fruits and Vegetables

12. How can you avoid nutrient loss when cooking? • Cook in larger pieces • Use small amounts of water • Cook only until fork tender • Cook quickly • How can you use some of the nutrients that are taken out during cooking? • Save the water and use it in gravies, sauces, and breads Selecting and Preparing Fruits and Vegetables

13. Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery. Bake: cook in a casserole Steam: Bring an about an inch of water to boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover. Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly Sauté: cooking veggies in a frying pan withlittle butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp-tender. Ways to cook

14. What are the three best ways for cooking vegetables to preserve the most nutrients? • Microwave • Stir-fry • Steaming Selecting and Preparing Fruits and Vegetables