Choosing Vegetables And Fruits
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Choosing Vegetables And Fruits
FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.
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Nutrients in vegetables and Fruits• Low in fat and sodium and have no cholesterol• High in carbohydrates, micro-nutrients, including
antioxidants – substances that may lower risk of some cancers and heart disease
• Provide Vitamin C – citrus fruits, kiwifruit, strawberries, cantaloupe, cabbage, potatoes
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• Vitamin E – apples, apricots, nectarines, peaches, cruciferous vegetables – bok choy, broccoli, brussels sprouts, cauliflower, collards, kale, kohlrabi, mustard greens, rutabagas, turnips and their greens
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• Beta carotene – body uses this phytochemical to make vitamin A; yellow and orange vegetables and fruits, cruciferous vegetables
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Types of Vegetables
• Roots, stems, leaves, seeds, flowers, bulbs, and tubers
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Roots• Store plant’s food supply and send nutrients and
moisture to the rest of the plant
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Stems
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Leaves
• Plant’s manufacturing area; through photosynthesis, turn sunlight, CO2, and H2O into high-energy carbohydrates
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Seeds• High in carbohydrates and other nutrients because
they are part of the plant from which new plants grow
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Flowers
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Bulbs• Made of fleshy leaves surrounding part of
stem
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Tubers• Underground stem that stores nutrients
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Fruits
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Types of Fruits
• Melons – cantaloupe to casaba
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Citrus Fruits
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Berries
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Apples and Pears
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Drupes
• Fruits with a central pit enclosing a single seed
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Tropical Fruits
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Buying Fresh Produce
• Inspect produce carefully• Avoid produce that looks wilted, shriveled,
bruised, or decayed• Buy by weight• Buy only what you can store and use• Cook down from original volume
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Seasonal Produce
• Some produce available year-round• During season when plentiful, prices down and
quality up• When try to purchase product off-season, price
higher
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Ripeness
• Mature fruits – reach full size and color; not always ripe when harvested
• Ripe fruits – tender fruit with pleasant aroma and fully developed flavor
• Test for ripeness – press gently – ripe fruit will give slightly
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Storing Fresh Produce
• Unless dirty, do not wash until you are ready to use it
• If you have to wash it before storage, dry thoroughly to avoid spoilage
• Unripe fruits – for faster ripening – place in brown paper bag at room temperature; for slower ripening - refrigerate
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• Potatoes, sweet potatoes, onions – cool, dry, dark place – 450 – 500 F; in refrigerator, onions and sweet potatoes mold and decay and potatoes will change as their starch turns to sugar; if must store potatoes and onions at room temperature, buy only what can use in short time
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• Other fruits and vegetables – refrigerate in crisper section or in brown paper bag
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Convenience Vegetables And Fruits• Canned and frozen stored longer than fresh and can
be prepared quickly; often cost less; provide similar amounts of vitamins and minerals
• Juices – convenient and refreshing; to be labeled juice must be 100% juice; products not pure juice must be labeled as “fruit drink”
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Quick & Easy Convenience Fruits
• Purée canned fruit and serve over Angel Food cake for quick, low-fat dessert
• Thaw frozen fruit only partially to keep fruit firm• Dried fruits are chewy and sweet – concentrated
source of energy