Fruits and Vegetables

SMSD

Mrs. Rohret

Fruits and Vegetables

© Jennifer Choquette

• They are an important source of dietary fiber and carbohydrates.

• They are rich in vitamins & minerals.• Fruits & Veggies are:

–Low in fat–low in calories–low in sodium

Nutrients in Fruits & Veggies

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• They are an excellent source of

vitamin C, potassium, phytochemicals.• The Myplate diagram recommends that

we eat a variety of deep colored fruits & veggies to get the most vitamins & minerals. If we do not eat a variety, we will only get the same vitamins and minerals everyday and could be missing some vitamins and minerals.

Nutrients in Fruits & Vegetables

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Are you filling half of your plate with fruits and vegetables?

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If not, what could you do to add more fruits or vegetables to your diet?

Ideas:- Ask your parents to buy a

veggie tray for you to snack on.

- Ask your parents to buy certain fruits that you like.

- Choose fruits and vegetables at school lunch.

- Bring fruit in your backpack as a snack.

- Make more smoothies with fresh or frozen fruit and vegetables.

- Order salads at restaurants.

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Botanical Names

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Smooth Skin and an enlarged fleshy area that surrounds the

core.

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Fragile cell structurePulpy and juicy

Tiny seeds embedded in the flesh

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Contain a single seeds or pit surrounded by juicy flesh.

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Has juicy flesh with a hard outer surface that is smooth or netted

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Have a firm rind and pulpy flesh

that grow in warm regions

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Grow in very warm climates. Each particular

fruit differs in skin composition and seed

characteristics.

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© Jennifer Choquette

© Jennifer Choquette

Different Parts of Plants are Eaten as Vegetables

Click on the link so see examples: http://pubs.ext.vt.edu/348/348-823/348-823.html

• Roots – stores plants food supply and sends nutrients and moisture to the rest of the plant (beet, radish, turnip, parsnip)

• Stems (celery, asparagus, rhubarb)

• Tubers – a large underground steam that stores nutrients (potatoes, sweet potatoes, yams)

• Leaves – are the manufacturing areas (parsley, spinach, endive, collards, kale)

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Different Parts of Plants are Eaten as Vegetables

• Bulbs – made up of layers of fleshy leaves surrounding a portion of a stem (onions, garlic)

• Flowers (broccoli, cauliflower)

• Seeds – high in carbohydrates and other nutrients because they are the part of the plant which new plants grow (corn, peas, beans)

• Fruits – holds the seeds (tomato, eggplant, cucumber, bell pepper, pumpkin)

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Selecting Fresh Fruit & Veggies6 Points to check topurchase quality fruit:

1. Ripeness: rather you want to eat the food right away or save it for a few days, buy it at the stage or ripeness that you want.

2. Condition: avoid fruits with bruised or damaged spots or decay

3. Denseness: should be plump and firm. Avoid those that are dry, withered, very soft or very hard

4. Color: should be typical for the particular fruit

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6 Points to check to purchase quality fruit (continued):4. Aroma: usually has a pleasant, characteristic

aroma. If it has been refrigerated and is cold it may not have an aroma

5. Size: should be heavy for its size, this usually means it’s juicy

6. Shape: each type has it’s own characteristic shape. If misshapen, it will

probably have poor flavor and texture

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Selecting Fresh Fruit & Veggies

Selecting Fresh Fruits & Veggies

• Some fruits & veggies are available year round like apples, oranges and bananas.

• Seasonal Fruits & Veggies and can only be purchased during certain months, like strawberries or types of grapes.

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Selecting Fresh Fruits & Veggies• Fresh fruits and veggies

are perishable (can go rotten quickly) and you should buy only what you can use/store.

• Mature Fruits:Have reached their full size and color, but are very firm, lack flavor, and are not top eating quality.

• Ripe Fruit:When a mature fruit reaches it’s peak of flavor and is ready to eat © Jennifer Choquette

Storing Fresh Fruits & Veggies• Don’t wash until you are ready to

use it.• Most should be stored in the

refrigerator in a brown paper bag, the crisper section, or plastic bag with holes in it.

• Don’t line the crisper with paper towels.

• Potatoes, Sweet Potatoes, Onion should be stored in a cool, dry place (not in the refrigerator or under the sink).

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To Ripen Fresh Fruit:

• Put them in a brown paper bag at room temperature.

Room Temperature

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Preparing Fruits & Veggies

• Always wash – but no not use soap• Do not soak in water• To prevent nutrient loss:

– Don’t pare (peel) fruits and vegetables with edible skins.

– Don’t cut fruits and vegetables into large pieces.

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Preventing Cut Fruits from Browning

• Enzymatic browning is a chemical reaction that takes place in certain fresh fruits for vegetables after they have been cut. The color of the fruit turns brown.

• Coat them with ascorbic acid (vitamin c)– Dip in lemon juice– Sprinkle with “Fruit Fresh”

(ascorbic acid powder)© Jennifer Choquette

• Canned Fruits & Vegetables: – Come in whole, halved, sliced and in pieces.– Some fruits are packed in light or heavy syrup which

sweetens them. Heavy syrup adds extra sugar and calories.– Some veggies are packet in salt and add can unwanted

sodium to your diet.

• Frozen Fruits & Vegetables: – Usually no added sugar or salt. – Taste similar to fresh fruits but frozen often have a softer

texture when thawed.– To serve thaw it only partially so that ice crystals remain to

help keep the fruit firm, otherwise it will be mushy.

• Dried Fruits: – Is dehydrated. – Makes a nutritious snack or can be added to dishes. – Check label for added sugar or salt.

Different Types of Fruits & Vegetables

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Eat 9 dark,

colorful fruits & veggies

each day!© Jennifer Choquette