Foods-Fruits & Vegetables

Veggies with Vitamin A
leafy greens, yellow veggies
Veggies with Vitamin C
Green peppers, broccoli, and cabbage
Veggies with Vitamin B
Peas, Corns, Beans
Veggies with Calcium
Leafy greens
Veggies with Fiber
Skins and tough veggies
How many servings of fruit are you supposed to have a day?
2 cups
How many servings of veggies are you supposed to have a day?
2 1/2- 3 cups
What kind of fruits and veggies are available all year long?
Fruits- bananas, apples, pears, and grapes
Veggies- Broccoli, carrots, and potatoes
What kind of fruits and veggies are seasonal?
Fruits- Peaches, plums and mangos
Veggies- Squash
What are mature fruits?
Have reached their full size and color but may not have ripened
What are ripe fruits?
Tender with a pleasant aroma and fully developed flavors
What kind of veggies should you select?
Good color and firmness, no bruises or decay, medium in size
How should you store fruits to speed up ripening
place in paper bag at room temperature until they reach the stage of preferred ripeness
How should you store fruits to slow down ripening
Keep in fridge
How should tomatoes be stored
should not be covered
How should potatoes be stored
should not be refrigerated
How should onions be stored
room temperature so air can circulate
How should lettuce be stored
Take core out before storing
What does steaming vegetables do?
leaves more of the vegetable's natural taste, texture and color intact and requires no added fat
What are 3 ways to prevent nutrient loss?
1. leave edible skins on 2. Leave cut pieces as big as possible 3. Use a small amount of water when simmering
What is it called when fruits turn dark after being cut?
Enzymatic browning
What can you do to prevent enzymatic browning?
Add an ascorbic acid (vitamin C, lemon juice)