Food For Thought- Fruits and Veggies

besides flavor and the part of the plant, vegetables can be classified by _

color

vegetables

colorful, flavorful, and nutritious. Hundreds of different kinds are available, each with its own appeal. they can be prepared in many different ways. take advantage of these choices by eating a variety of vegetables. Your meals and snacks will not be only more healthful, but more interesting too. how many different vegetables have you tried?

Cooked vegetables should have a _ tender texture when served

crisp

fruits provide what

many of the vitamins and minerals you need for good health such as -vitamin C: citrus fruits, such as oranges, grapefruits, and lemons are especially good sources of this vitamin so are melons, kiwis, and strawberries -Vitamin A: Good sources include deep yellow fruits, such as mangoes, cantaloupes, apricots, and peaches -Potassium: Bananas, cantaloupes, oranges, and nectarines are good sources

when vegetables are cooked, the _ is softened which makes chewing easier

cellulose

preheating vegetables in boiling water or steam to prepare them for freexing is known as _

blanching

_, the pigment in green vegetables, is sensitive to heat

chlorophyll

A vegetable ___ can be used to remove dirt from the crevices of vegetables

brush

garlic and onion are the _ part of the plant

bulb

_ vegetables usually cost less than either fresh or frozen vegetables

canned

Fruits are a good source of what

carbohydrates and fiber

Deep yellow vegetables contain _ a source of vitamin A

carotene

fresh vegetables are low in what

fat, sodium, and calories

_ are pigments contained in white vegetables

flavones

Artichokes and broccoli are the _ of plants

flowers

Buying fresh fruits: -where in store -sold how -very what -buy how much -handle how

fresh fruits are found in the produce section of the store. -They are sold loose or sometimes packaged together in a bag. -Fresh fruit is very perishable. -Buy only the amount you will use in a few days. -Handle fresh fruits gently, they are easily damaged.

forms of vegetables

fresh, frozen, or canned. high quality fresh vegetables have the most nutrients, but frozen and canned vegetables are not far behind

-Frozen vegetables -canned

frozen vegetables are available in a wide range of choices. Some are frozen in sauces or packaged as mixed vegetables. -Canned vegetables are available whole, sliced, or in pieces. some are packed in special sauces. Canned vegetables are already cooked.They need only be heated, Remember these may be high in sodium

fruit drink

main ingredients are water, sugar,and chemical flavorings. the percentage of real fruit juice that is added will vary from product to product

fruits are low in what

sodium and fat and have no cholesterol.most are low in calories

potatoes come from a part of a plant called a _

tuber

______- nutrients in vegetables, such as vitamin C, B-vitamins, and minerals, can be lsot during cooking or soaking

water-soluble

Signs of quality

when you buy fresh vegetables, buy only the amount you can use during their storage life. look for signs of quality: -solid: should feel heavy in relation to its size -good color: not too pale or too dark -crisp or firm -in good condition: no decay, soft spots, or damage

vegetables can be

-fruits of a plant: tomatoes, eggplants, and peppers -flowers of a plant: broccoli and cauliflower -stems: asparagus and celery -roots: potatoes, carrots, beets, and onions -leaves: cabbage, green, kale, and spinach -seeds: beans, corn, and peas

Buying in season: -peak season -when are peaches and cherries in season -when are cranberries in season

-most fruits have a peak season, a certain time of the year when the supply is greatest and the quality is highest. During these months, the fruit is said to be in season. -For example, peaches and cherries are in season during summer. -Cranberries are in season during autumn. Knowing when fruits are in season can help you find the best buys

vegetables nutrition notes

-vitamin A: deep yellow or orange vegetables and deep green ones are excellent sources of this nutrient -vitamin C: good sources include broccoli, raw cabbage, kale, sweet potatoes, tomatoes, and green peppers -Calcium: broccoli, kale and turnip greens can help supply the calcium you need for strong bones and teeth

Storing fresh fruit

1. do not wash fruits until you are ready to use them 2. refrigerate ripe fruits as soon as you bring them home. put them in a plastic bag or in the crisper section. Use within a day or two. exception: berries 3. let slightly underripe fruits stand at room temperature in a paper bag. when fully ripe use them at once or refrigerate them. 4. store cut fruits in an airtight container, or wrap them in foil or plastic. Use as soon as possible.

How many cups of fruit do you need

2 cups

how many servings of vegetables a day

2.5

Forms of fruit

Fruits are sold in several forms: fresh, canned, frozen,and dried. Fresh fruits in good condition have the most nutrients, but other forms of fruit are still nutritious.

Asparagus and celery come from the ____ part of the plant

Stem

Fruits

They add color to meals and make delicious snacks. They are nutritious, easy to prepare and can be low in cost.

A small amount og an _, such as vinegar or lemon juice will neutralize alkaline cooking water and prevent vegetables from changing color

acid

If there is _ in cooking water, red vegetables will turn purple

alkali

red vegetables contain a pigment called_

anthocyanin

tropical fruits

are grown in warm climates. Examples: figs, bananas, mangoes, papayas, kiwifruit, and pineapples

melons

are large, juicy fruits with thick skins and many seeds. examples: cantaloupe, honeydew, and watermelon

Although _____ will turn chlorophyll a bright green during cooking, it also causes the loss of some important nutrients

baking soda

Ripeness: -what, taste, feel -examples of foods that stop ripening when picked -ones that continue to ripen -for immediate use buy what

fruits that are ripe are ready to eat. They have developed to their full flavor and sweetness. they are not too hard or too soft. Fruits begin to ripen while they are still growing. Some fruits stop ripening when they are picked. Examples are apples, berries, and grapes. Buy these fruits fully ripe. Some other fruits such as bananas, peaches, and pears continue to ripen after being picked. Choose these fruits according to when you will use them. For immediate use, buy ripe ones.

Citrus fruits

has thick outer rind. a think membrane separates the flesh into segments. Examples: oranges, tangerines, grapefruits, lemons, and limes

Pomes

have a central, seed-containing core surrounded by a thick layer of flesh. Examples: apples and pears

Drupes

have an outer skin covering soft, freshy fruit. the fruit surrounds a single, hard stone or pit. Examples: cherries, apricots, nectarines, peaches, and plums

berries

small, juicy fruits with thin skins. examples: grapes, blueberries, raspberries, strawberries, cranberries

signs of quality

high quality fresh fruits have the best flavor and nutrition. Low quality fruits are no bargain. they have already lost nutrients and flavor. How can you judge quality and ripeness? Look for fruits that are: -full size: fruits that are smaller than normal were picked too soon and will not ripen properly -The right color: fruits should have good, full color -Firm to the touch: press the fruit gently so you do not damage it. very soft fruit may be overripe and lack flavor. Hard fruit may not ripen -free of decay: avoid fruits with mushy brown spots or powdery areas -plump and heavy for size: this usually means they are juicy

Fresh fruit juice

liquid that has been squeezed directly from fresh, ripe fruit

dried peas and beans must be _ brfore cooking

soaked

reconstituted juice

mixture of juice concentrate and water

fiber

needed for good digestion and good health

Potatoes that are sent to market immediately after harvesting are called __ potatoes

new

Frozen fruits

often cost more than fresh or canned fruits. However prices will vary depending on the time of year and the kind of fruits. Another form of fruit is fruit juice.

fresh vegetables cost less when purchased during their _ growing season

peak

concentrated fruit juice

processed the same as fresh fruit juice with most of the water removed. sugar may be added

nectar

real fruit juice with sugar and fruit pulp added

carrots, radishes, and beets are the ___ part of the plant

roots

Peas, corn, and beans, are the _ of plants

seeds

vegetables cooked in their will retain more nutrients

skins

storing fresh vegetables: -potatoes and onions -other vegetables -if they are dirty -store where

store potatoes and onions separately in a cool, dry dark area. They will keep for several weeks. Other vegetables should be refrigerated as soon as you bring them home. -If they are dirty, first rinse them briefly. Shake out excess water. -Store in the crisper or in plastic bags or containers. For best quality, use within a few days

vegetables with a high moisture content are called

succulents

carbohydrates

supply body with energy