Nutritional values

2. Vegetables come in many shapes, sizes and flavours. They are among the best sources of nutrition for almost everyone. • Vegetables are the edible parts of a plant, they can be from many different parts of the plant. • Vegetables come from around the world and are available all year. But, if we buy locally grown vegetables, in season, it helps support local food producers and reduces the food miles that the products travel. In season, the price of vegetables is usually lower and the vegetables are fresher. • Our consumption of vegetables is the lowest in Europe.

3. Nutritional values • Vegetables are low in fat (except avocado pears) • Vegetables are good sources of dietary fibre • Yellow, red and orange vegetables supply the antioxidant pigment betacarotene, which is a form of vitamin A • Antioxidant vitamins A, C and E protect against diseases such as cancer.

4. Fruit Vegetables Aubergine, Tomato, Avocado, Pepper

5. Pods & Seeds Peas,Beans, Lentils, Okra

6. Flower vegetables Broccoli, Cauliflower

7. Leafy greens & Brassicas Spinach, Cabbage

8. Stalks & Shoots Asparagus, Celery, Bean sprouts

9. Fungi Oyster and Button mushroom, Truffle

10. Bulbs Onion, Garlic, Leek

11. Roots & Tubers Beetroot, Carrot, Parsnip, Potato, Yam

12. Squashes Courgette, Cucumber, Butternut squash

13. Buying & Storing • When buying vegetables you should consider the following: • Is the packaging damaged and within the sell-by date? • Are the vegetables bruised or damaged? • Are the vegetables firm to touch (depending on the vegetable) • Organic vegetables often contain more flavour and less pesticide. • Fresh fruit and vegetables should be used as soon as possible. If stored, they should be kept in a cool, dark place, in a fridge or larder to prevent sprouting, mould growth and rotting.

14. Preparing vegetables • Many vegetables can be eaten raw. • Wash to remove any dirt, and peel if necessary. Peel thinly as nutrients are stored just beneath the skin. • Steaming is a nutritious way to cook vegetables because the nutrients are not lost in the cooking water. • Boil green vegetables in a little boiling water for a short time and use the cooking water for sauce or gravy. • Don’t cook any vegetables for too long as nutrients will be lost.

15. Preserving • Freezing: Frozen peas are often better quality than fresh peas as they are picked and immediately frozen. Few nutrients are lost in freezing. • Canning: Fruit & vegetables are canned, heated and sealed at high temperatures, which softens them. Some vitamin C is lost in canning. • Drying: Moisture is removed during drying so that the food cannot deteriorate. EG: Sultanas, prunes and apricots. • Jams & Chutneys: Fruit is boiled with plenty of sugar to make jam, and vegetables are cooked in vinegar and sugar to make chutney. These products are generally high in sugar.

16. Questions • Why are vegetables important for a healthy diet? • How can you prepare and cook vegetables healthily? • Make a list of the nine vegetable groups and add the following to its correct group: Lettuce, lentils, okra, aubergine, turnips, purple sprouting broccoli, carrots, peas, courgettes, button mushrooms, leeks, watercress, tomatoes, cassava, avocado

17. Homework Which vegetables are in season in the UK at the moment? Research on the internet, ask people who grow vegetables, or visit a supermarket and look at labels. Fill in a chart such as below, to show when the different vegetables are in season.