Fruits and Vegetables Benefits of Fruits and Veggies

Fruits and Vegetables

Benefits of Fruits and Veggies: • • • Vitamins and minerals Most contain no fat Few calories No cholesterol High in fiber Variety of flavors

Buying Fruits and Vegetables • Come in: – Fresh – Most Nutritious – Frozen –Second Most – Canned - Least – Dried

Fresh Fruits and Veggies • Produce – fresh fruits and vegetables – In-season – during the time of year when it is harvested • Fresher • Higher in quality • Lower in price – Should be firm and have bright colors – Judge by weight (heavier= better quality) – Avoid bruised, wilted, or decayed

Frozen Fruits and Veggies • Will retain similar flavor, appearance, and quality • Texture may change slightly • Package should be undamaged and frozen solid • Should not completely thaw and re-freeze

Canned Fruits and Vegetables • A convenient alternative to fresh – Whole, sliced, and pieces – Fruits – look for packaged in fruit juices – Vegetables – water (look for no salt added) • Best buys: – House or generic brands cheaper than national – Large cans less per serving than small – Plain cheaper than those with sauces – Look for cans free of dents, bulges, or leaks

Dried Fruits and Veggies • Light in weight (all water removed) • Slightly different flavor and texture than others • Can be reconstituted – water added back • Well sealed packages free of moisture • Fruits are generally soft and pliable • Vegetables are brittle and hard

Storing Fruits and Veggies • Fresh – Store in the crisper section of the fridge – Do not wash before storing – Some veggies with high water content (lettuce) should be kept moist – Use perforated plastic bags – Handle gently – Stored on the countertop: bananas – Stored in cool dry place: onions, potatoes, squash

Storage, cont. • Frozen – store in the coldest part of the freezer • Canned – shelf in a cool, dry place – After opening store in an airtight container in the refrigerator • Dried – cool dry place – After opening, reseal and check package directions

Preparing Fruits and Veggies • Always wash thoroughly before preparing – Cool running water – Avoid soaking vegetables while cleaning or storing • Be aware of enzymatic browning • Crisp, crunchy raw veggies taste best served cold • The longer fruits and vegetables sit out after preparation, the more vitamins lost

Cooking Methods • • Cook with skins on as much as possible Avoid overcooking Moist/dry methods can be used Simmer – heat liquid to boiling, add produce, cover pan, cook till tender but slightly crisp – Add a small amt. of sugar to fruits to retain shape • The liquid of fruits/veggies contains nutrients, save and use later • Microwave – helps retain color, flavor, and nutrients because cooks fast and uses little water – Pierce whole produce before microwaving

Cooking, cont. • Canned fruits- can be served from the can • Frozen fruits – serve slightly frozen • Dried fruits – serve from package or in baked goods • Canned vegetables – precooked, heat through before serving • Frozen vegetables – use same methods as with fresh, but with slightly shorter time • Dried vegetables – much longer cook time, simmer or bake until tender

Did you eat your rainbow today?

Red Healthy heart n Memory n Lower risk of some cancers n Examples n Red apples n Strawberries n Beets n Tomatoes n

Yellow-Orange Healthy heart n Healthy vision n Healthy immune system n Lower risk of some cancers n Examples: n Cantaloupe -Oranges n Carrots -Yellow peppers n