Transcript File fruits and vegetablesx

Fruits and Vegetables
Nutrients in Fruits and Vegetables
 Naturally low in fat, sodium, and calories. No cholesterol.
 Good source of potassium, dietary fiber, Vitamin C, and
folate (folic acid).
 Potassium may help to maintain healthy blood pressure.
 Bananas, prunes and prune juice, dried peaches and apricots,
cantaloupe, honeydew melon, and orange juice.
 Dietary fiber from fruits and vegetables, helps reduce blood
cholesterol levels and may lower risk of heart disease.
 Fiber is important for proper bowel function.
Nutrients Continued
 Vitamin C is important for growth and repair of all body
tissues, helps heal cuts and wounds, and keeps teeth and
gums healthy.
 Vitamin A keeps eyes and skin healthy and helps to protect
against infections
 Folate (folic acid) helps the body form red blood cells.
 Also reduces the risk of neural tube defects, spina bifida, and
anecephaly during fetal development.
Health Benefits
 Eating a diet rich in vegetables and fruits as part of an overall
healthy diet may reduce risk for heart disease, including heart
attack and stroke.
 Eating a diet rich in some vegetables and fruits as part of an
overall healthy diet may protect against certain types of
cancers.
 Diets rich in foods containing fiber, such as some vegetables
and fruits, may reduce the risk of heart disease , obesity, and
type 2 diabetes.
Health Benefits Continued
 Eating vegetables and fruits rich in potassium as part of an
overall healthy diet may lower blood pressure, and may also
reduce the risk of developing kidney stones and help to
decrease bone loss.
 Eating foods such as vegetables that are lower in calories per
cup instead of some other higher-calorie food may be useful
in helping to lower calorie intake.
How Much Do You Need?
 Fruit: 2 cups each day
 Vegetables: 3 cups each day
 http://choosemyplate.gov/food-groups/fruits-
foodgallery.html#
Good Sources
• Vitamin C
– Citrus fruits, kiwi, strawberries, cabbage
• Vitamin E
– Apples, apricots, peaches
– Cruciferous veggies
• Broccoli, cauliflower
• Beta carotene: helps make Vitamin A
– Yellow and orange
– Cruciferous
Buying Produce
 Seasonal
 Cost
 Convenience
 Canned, dried, juices, frozen
Cutting Produce
 Eat edible skins for fiber
 Cut in large chunks and serve right away to retain
nutrients
 Add lemon juice to fruits
 Prevent enzymatic browning
Cooking Produce
 Lose vitamin C
 Heat makes them softer
 Overcooked, mushy
 Cooked fruit- less acidic
 Overcooked, lose flavor
 Steam, simmer, microwave, bake, fry
Classifications
 Fruits: holds seeds
 Veggies: different edible parts
Veggies
• Roots: carrots
• Stems: celery
• Leaves: spinach
• Seeds: corn
• Fruits: tomatoes
• Tubers: potatoes
• Bulbs: onion, garlic
• Flower: broccoli