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Fruits and Vegetables

SMSDMrs. Rohret

Fruits and Vegetables

• 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

• Excellent source of vitamin C, potassium, phytochemicals.

• Different types of fruits & Vegetables provide good sources of other nutrients.

• The food pyramid recommends eating a variety of deep colored fruits & veggies to get the most vitamins & minerals.

Nutrients in Fruits & Vegetables

(continued)

Botanical Names

Smooth Skin and an enlarged fleshy area that surrounds the

core.

Fragile cell structurePulpy and juicy

Tiny seeds embedded in the flesh

Contain a single seeds or pit surrounded by juicy flesh.

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

Have a firm rind and pulpy flesh

that grow in warm regions

Grow in very warm climates. Each particular

fruit differs in skin composition and seed

characteristics.

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Different Parts of Plants are Eaten as Vegetables

• Roots – stores plants food supply and sends nutrients and moisture to the rest of the plant

• Stems

• Tubers – a large underground steam that stores nutrients

• Leaves – are the manufacturing areas

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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

• Flowers

• Seeds – high in carbohydrates and other nutrients because they are the part of the plant which new plants grow

• Fruits – holds the seeds

Selecting Fresh Fruit& Veggies

6 Points to check topurchase quality fruit:

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

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

3. Color: should be typical for the particular fruit

Selecting Fresh Fruit & Veggies

(continued)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

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

Selecting Fresh Fruits & Veggies (continued)

• Buy only what you can use/store (they are highly perishable)

• 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

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.

To Ripen Fresh Fruit:• Put them in a brown paper bag at

room temperature.

Room Temperature

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

– Don’t pare fruits and vegetables with edible skins

– Cut fruits and vegetables into large pieces

Preventing Cut Fruits from Browning

• The browning of fresh fruits is due to the process called enzymatic browning

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

powder)

• Canned Fruits: – Come in whole, halved, sliced and in

pieces.– Some are packed in light or heavy syrup

which sweetens them. Heavy syrup adds extra sugar and calories

• Frozen Fruits: – Can come with or without sugar, be sure

to check the label. – Taste similar to fresh fruits but frozen

often have a softer texture when defrosted.

– To serve thaw it only partially so that ice crystals remain to help keep the fruit firm, otherwise it will be mushy

• Dried Fruits: – Look for good color when purchasing

them and that are fairly soft and pliable. Makes a nutritious snack or can be added to dishes.

Different Types of Fruits

Eat 5 dark,

colorful fruits & veggies

each day!