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Vegetables and Fruits Why Eat Vegetables? • • • • • 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.