Download Vegetables Presentation

Vegetables
and Fruits
Why Eat Vegetables?
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Vegetables are fairly low in cost and calories
Nutritional Value
Versatility
Easy to prepare
Great snacks
Why Eat Fruits?
• A little more expensive than vegetables
• Very expensive out of season
• Versatility and excellent snacks
• Source of many
vitamins and minerals
needed for good
health.
• According to the Food
Guide Pyramid it is
recommended that
one consume 3-5
servings of
vegetables per day.
How much is a serving?
• 1 cup of raw leafy vegetables
• 1 medium size piece of fruit
• ½ cup of other vegetables, cooked or
chopped raw
• ¾ c (6 oz.) of vegetable juice or fruit juice
How are the vitamins and minerals
provided from vegetables helpful to me?
Vitamin A: aids in eye sight
– provided by leafy green and deep yellow vegetables
Vitamin C: prevents scurvy, helps fight colds
- provided by broccoli, green peppers, cabbage, citrus
fruits
Vitamin B:
- provided by all vegetables in varying amounts, seed
vegetables
especially.
What is Fiber?
• Indigestible portion of plant
foods.
• May be soluble or insoluble
• Benefits
Reduce risk of colon
cancer
Reduces blood cholesterol
diabetics – regulates blood
sugar levels
Helps you feel full
Sources of Fiber
Insoluble:
Whole-grain products, vegetables, and
seeds
Soluble:
Oatmeal, oat bran, fruit, barley, and
legumes (beans)
Classification
• Vegetables are
usually grouped
according the part of
the plant from which
they grow.
• Determined by the
part of the plant used.
Fruits
Leaves
Stems
Bulbs
Tubers
Roots
• Look for good color, firmness, and the
absence of bruises and decay.
• Avoid wilted and odd shaped vegetables
• Handle with care to prevent bruising.
• Choose vegetables that are medium in
size.
• Buy only what you will use within a short
time.
Vegetables can be purchased:
• Fresh: best quality
• Frozen: next to fresh
it’s the best quality
• Canned
• Dried
• Fresh vegetables that
are in season usually
are of good quality
and low in price.
Storage
Fresh
• Most vegetables should be refrigerated.
• Store them in the crisper or in a plastic bag
(potatoes, store in a cool, dry place)
Frozen
Keep frozen: avoid re-freezing
Canned
Store in a cool, dry place
Vegetable Cookery
Cooked in
water
Broiled
Stirfried
Methods of Vegetable Cookery
Boiling
Baking
• Boil vegetables
• Bake vegetables
in a small
in their own skins
amount of water
after washing
in a covered pan. them thoroughly.
Methods of Vegetable Cookery
Steaming
• Steam mildflavored
vegetables in a
steamer over
rapidly boiling
water.
Baking
• Fry vegetables
after dipping in
batter or crumbs.
Fry them in hot
fat deep enough
to cover the
vegetables.
Methods of Vegetable Cookery
Pressure Cooking
Stir Frying
• Pressure cook
• Stir fry
vegetables for a
vegetables in 1-2
short time.
Tbsp of fat in a
skillet, pan, or
wok.
Methods of Vegetable Cookery
Broiling
• Broil vegetables
after brushing
them with fat or
oil.
Microwaving
• Put vegetables in
a microwave safe
bowl with a few
Tbsp of water and
cover leaving a
vent. Cook thick
vegetables longer
than others.