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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)

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