Fruits and Veggies

1. Fruits and Veggies 5 A Day: the Color Way

2. What are the nutrients and health benefits in each of the 5 colors of fruits and vegetables? Name two sources each of vitamins C & E? What is the difference between fruits and vegetables? What is the difference in scientists’ and cooks’ definitions of fruits and vegetables? Write down each of the 8 types of vegetables and at least one example of each. 5-a-day notesAnswer these questions in your notebook from the presentation.

3. Write down a buying and a storage tip for vegetables. Which convenience fruit or veggie do you eat most often? What solution does the presentation offer for that type? Identify and define the 6 cutting techniques described in the presentation. Identify & define the 4 cooking methods described for fruit. Identify & define the 6 cooking methods described for vegetables. 5-a-day notes (cont.)Answer these questions in your notebook from the presentation.

4. Varying our colors • Important to eat a variety each day • The different colors provide us with different nutrients • Helps maintain a healthy weight, if used as part of a low fat diet • Protects against aging • Reduces the risk of cancer and heart disease.

5. Red • Contains the following nutrients: • Lycopene - An antioxidant that helps reduce the risk of several types of cancer. • Anthocyanins - An anti-inflammatory that helps protect blood health, the nervous system, and prevent diabetes • Promotes a healthy heart • Memory function • Lowers risk of some cancers • Urinary tract health

6. Yellow/Orange • Contain the following nutrients: • Beta-carotene – an antioxidant that helps reduce the risk of cancer, heart disease, maintains eyesight, and helps boost the immune system. • Bioflavonoids – work with vitamin C to help reduce the risk of cancer, strengthen bones, teeth, heal wounds, keep skin healthy, and lower the risk of heart attacks. • Helps maintain: • A healthy heart • Vision health • A healthy immune system

7. White • Contains the following nutrient: • Allicin - which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection. • Helps maintain: • A healthy heart • Healthy cholesterol levels • A lower risk of some cancers

8. Green • Contains the following nutrients: • Lutein – an antioxidant that helps reduce the risk of cataracts and macular degeneration. • Indoles – helps to reduce the risk of breast and prostate cancer. • Helps maintain: • Vision health • A lower risk of some cancers • Strong bones and teeth

9. Blue/Purple • Contains the following nutrients: • Anthocyanins & phenols - antioxidants that can help reduce the risk of cancer, heart disease, and Alzheimer's and promote healthy aging. • Helps maintain: • A lower risk of cancer • Urinary tract health • Memory function • Healthy aging

10. Nutrients in Fruits and Vegetables • Low in fat and sodium • High in carbohydrates • High in antioxidants • Vitamin C: citrus fruits, but also kiwi, strawberries, cantaloupe, cabbage, and potatoes • Vitamin E: apples and warm-weather fruits- apricots, nectarines, peaches, and cruciferous vegetables (in the cabbage family- help reduce risk of cancer) • Beta Carotene (makes Vitamin A): yellow or orange vegetables, cruciferous vegetables

11. Is it a fruit or vegetable?Botanically-speaking (science of plants) • Fruits are reproductive organs (ripened ovaries containing one or many seeds), • Vegetables are vegetative organs which sustain the plant. • Since “vegetable” is not a botanical term, vegetables can also include: • leaves (lettuce), • stems (asparagus), • roots (carrots), • flowers (broccoli), • bulbs (garlic), • seeds (peas & beans), • botanical fruits such as cucumbers, squash, pumpkins, & capsicums (peppers)

12. Is it a fruit or vegetable?Culinary-perspective Here is where it gets tricky • If it is the fruit of the plant & has seeds, it is a fruit. • However, fruits, such as tomatoes & cucumbers, used in savoury cooking are generally referred to as vegetables.

13. Types of Vegetables • Fruits: fruit of the plant • Cucumbers, eggplant, tomatoes • Roots: underground plant parts • Carrots, beets, turnips

14. Types of Vegetables • Stems: edible main structure of plants • Celery, asparagus • Tubers: large underground stem that stores nutrients • Potatoes

15. Types of Vegetables • Leaves: plant’s manufacturing areas • Spinach, lettuce, and kale • Bulbs: layers or fleshy leaves surround part of the stem • Onions and garlic

16. Types of Vegetables • Seeds: a small embryonic plant enclosed in a seed coat • Corns, beans, and peas • Flowers: flower of the plant, with stem, where seeds are made. • Broccoli and cauliflower

17. buying Inspect carefully Look for bright color and crispness Test for ripeness: press gently, if it gives slightly, it is ripe For best quality buy in season Avoid decay and bruising storing Unripe fruits: place in a paper bag at room temperature Do not line bottom of drawers with paper towels!!!! It causes molding. Potatoes and onions: cool, dark, dry place Refrigerate in crisper of fridge Punch holes in plastic bags Buying and Storing

18. Convenience Fruits and Veggies • Canned, Frozen, and Dried

19. Washing produce • Wash to remove dirt, pesticides, and pathogens • Wash just before use • Wash, even if you are going to peel

20. Cutting Fresh Produce • Chiffonade: Finely cut strips or ribbons or leafy vegetables or herbs.

21. Cutting Fresh Produce • Julienne: To cut into narrow, match-like sticks

22. Cutting Fresh Produce • Mince: to cut into tiny pieces (garlic)

23. Cutting Fresh Produce • Chop: to cut foods into pieces; a larger cut than dice or mince and not uniform

24. Cutting Fresh Produce • Dice: a cube, usually of a vegetable, that ranges from ¼ inch to ¾ inch square

25. Cutting Fresh Produce • Slice: a thin, flat piece cut from something

26. Cooking Fruits • Poaching or Stewing: cooking fruit in enough liquid to cover it- aims to keep the shape of the fruit • Fruit Sauces: cooking fruit into a liquid (apples, plums, pears)

27. Cooking Fruits • Baking: Most often apples, need to be cored, often seasoned before baking • Microwaving: cooks quickly, keeps fresh flavor and shape, be careful not to overcook

28. Cooking Vegetables • Blanche: to slightly precook vegetables to kill enzymes before freezing • Saute: to cook in a pan with a small amount of hot fat.

29. Cooking Vegetables • Boil: To cook in water or liquid at a bubbling point • Simmer: to cook in a liquid just below boiling point

30. Cooking Vegetables • Steam: to cook over boiling water- minimizes vitamin loss. Healthiest way to cook vegetables. • Shock: Place cooked vegetable in ice-cold water to keep the bright color and crispness

32. References • http://www.ci.berkeley.ca.us/seniors/nutrition/nutritionarchive/nutrition2004nov.htm • http://en.wikipedia.org/wiki/Vegetable • http://www.fruitsandveggiesmorematters.org • http://www.ams.usda.gov/howtobuy/fveg.htm