Vegetables

1. Vegetables

2. Vegetables • Taste good if prepared properly • Chock-full of nutrients • Health-promoting benefits • No matter the form –fresh, frozen or canned

3. “carbs” for energy • Most of your food energy should come from carbs • Starches and sugars • Sweet corn, green peas, potatoes, squash and turnips • Natural sugars and starches

4. Fiber • Gives shape to vegetables • Part of celery stalk, skin of potato, stem of lettuce leaves • Fiber helps your digestive system work properly

5. Vegetables • Low in fat, no cholesterol • Little or no fat • Low in calories • Cholesterol free

6. Packed with vitamins and minerals • Different veggies provide different vitamins and minerals • See page 294 for examples

7. Bok choy asparagus

8. okra parsnips

9. Phytochemicals • Natural chemicals found in plants • May help protect from cancer, heart disease and other health problems • More than 900 different phytochemicals have been identified as components of food

10. Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death in the United States -- cancer, diabetes, cardiovascular disease, and hypertension (7). • They are involved in many processes including ones that help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels.

11. Food Guide Pyramid’s Advice • ½ C nonleafy veggies (cooked, raw) • 1 C leafy greens • 1 small potato • ¾ C vegetable juice • ½ C cooked dry beans or peas

12. Veggie Variety • Mixture of nutritional benefits • Look and taste more interesting • Choose veggies prepared and served with little fat • Enjoy different veggies • Eat a vitamin-A rich veggie at least every other day (5 baby carrots)

13. See page 296 for more examples and pictures • Common excuses: • Boring—try new ones • Not handy —keep them on hand • Don’t like them -prepared right you might • Not in the habit -make it a point to have one every day for a month

14. Shopping for Vegetables • Selecting Fresh • Produce- included fresh vegetables, fruits and herbs • Choose vegetables at their peak • Look for nutrition facts –brochure • Buy on y the amount you need

15. Buying in Season • In season – highest in quality, most plentiful and lowest in cost • Certain time of year • In summer – vine ripened tomatoes

16. Convenience Options • Partly or full prepared vegetables often cost more than fresh • You spend more to save more (trade off)

17. Grocery aisles Canned veggies On hand Cost less than fresh or frozen May have dried like onion flakes, soup mixes Freezer case Simple bags of corn Creative mixes Microwave-safe containers

18. Produce department Salad mixes Stir-fry veg mixes Washed veggie snacks Ready made salsa Deli Pre-made salads Heat-and-eat vegetables

19. Salad bar • Mix all kinds of vegetables from salad bar • Match your appetite and budget • Choose “new” and interesting items

20. Keep Vegetables at their Peak • Store most fresh vegetables: • Refrigerate as soon as you unpack groceries • Shake off excess moisture, spoils faster • Place veggies in plastic bags, covered containers or crisper of fridge • Use veggies within a few days

21. To store onions, potatoes, and winter squash: • Keep in cool, dark, dry place—not fridge • Keep for several months

22. Preparing Vegetables for Healthful Eating • 1. Make sure they are clean • 2. Keep in nutrients • 3. Maintain their flavor, texture, and color • 4. Add flavor with little or no fat • 5. Enjoy preparing and eating them

23. Cleaning Fresh Vegetables • Wash veggies under cold running water (don’t soak—lose nutrients) • Use a brush on firm vegetables (potatoes, squash) • Trim parts you can’t eat (stems, soft or rough spots) • Remove outer leaves of lettuce, cabbage and other leafy vegetables

24. Raw Veggies as Finger Foods • Great finger foods • Cut into slices, sticks, or chunks • Refrigerate in airtight container so they are ready to eat • Taste crunchy when raw

25. Cooking Vegetables • Cooking softens vegetables • Makes them easier to chew • Changes flavor • Some vegetables must be cooked before you eat them: • Potatoes, winter squash, artichokes

26. Cooking Method • Bake, simmer, steam, microwave, or grilling • Grilling is low-fat cooking method and give food a charcoal flavor • Stir-frying adds only a little fat • Stir-frying and micro waving are the quickest

27. Keeping in Nutrients • Leave edible skins on vegetables • Carrots, potatoes or zucchini • Provides fiber • The area just below skin supplies most nutrients • If you need to cup up vegetables for cooking, leave as large as possible • Greater surface area, few vitamins lost in cooking

28. When simmering vegetables • Use small amount of water • B and C vitamins are water soluble • Avoid overcooking • Shorter cooking time, fewer vitamins are destroyed • To speed cooking time • Cover when simmer, steam or micro wave

29. Preserving Flavor, Texture, and color • Paint your plate • Add color, flavor and texture to your meals • 1. keep natural fresh taste • 2. prevent veggies from getting soft and mushy • 3. help green veggies stay bright instead of turning brown

30. Adding Flavor without Fat and Salt • Add herbs or lemon juice • Go easy on salt or skip it • Buttery flavor – toss veggies with a touch of butter • Flavor more intense if added right before serving

31. Summary • Veggies are valuable for their nutrients and other health benefits • Eating a wide variety of veggies instead of just a few, boosts the nutrition and appeal of your eating plan

32. When buying veggies, try to get the most nutrition for your money • Veggies will keep their quality and nutrition longer if stored properly • Smart preparation helps veggies keep nutrients, color, flavor and texture