What I Will Learn

2. What I Will Learn • To classify fruit • To discuss the nutritive and dietetic value of fruit • To explain how vegetables are graded within the EU • To compile a set of guidelines to follow when buying, storing and preparing fruit in order to retain maximum nourishment • To discuss the effects of cooking and processing on fruit • To explain how fruit can be preserved to add variety to the diet • To suggest ways to increase a person’s fruit intake

3. Fruit • Fruit is very nutritious. • It contains many vitamins and minerals, as well as antioxidants, fibre and water. • It also adds colour, flavour and texture to the diet. See Starter Activity 12.1 in the TRB

4. Classification of Fruit Berries • Blackcurrant • Blueberry • Gooseberry • Raspberry • Strawberry Citrus • Grapefruit • Lemon • Lime • Orange • Satsuma • Tangerine

5. Classification of Fruits (continued) Dried • Currant • Date • Fig • Raisin • Prune • Sultana Hard • Apple • Pear

6. Classification of Fruits (continued) Stone • Avocado • Apricots • Cherries • Nectarines • Peaches • Plums Others • Kumquats • Mangoes • Passion fruit • Pineapples • Star-fruit • Melons • Banana • Rhubarb

7. Nutritive Value of Fresh Fruit • Proteins: Only traces of protein are present; dried fruit is the best source. • Lipids: There is no fat in most fruits, except avocados and olives. • Carbohydrates: Fruit is a good source of carbohydrates in the form of sugar and fibre. • Vitamins: All fruit has vitamin C, especially blackcurrants, strawberries, citrus and kiwi. Yellow/orange/red fruit contains beta-carotene (pro-vitamin A).

8. Nutritive Value of Fresh Fruit (continued) • Minerals: Fruit contains small amounts of iron, calcium and trace elements. Bananas are good for potassium. • Water: Very high in all fresh fruit; lower amounts in dried fruit.

9. Dietetic Value of Fresh Fruit • A wide variety of fresh fruit is available throughout the year, adding a variety of colours, flavours and textures to the diet. • Useful in low-calorie, low-cholesterol and high-fibre diets because high in water and fibre and low in fat. • Can be eaten raw or cooked in a wide variety of sweet and savoury dishes. • Fruit is a cheap and healthy snack that needs no preparation except washing and perhaps peeling. • Vitamins and minerals protect against disease and help to maintain good health. • High water content makes fruit a refreshing food.

10. Culinary Uses of Fruits Fruits can be used: • As garnishes and decorations, e.g. strawberry fans, lemon butterflies • For starters, e.g. fan of melon, stuffed avocado • As a snack, e.g. apples and grapes • In milkshakes and smoothies, e.g. strawberry milkshake, banana smoothie

11. Culinary Uses of Fruits(continued) • In main courses, e.g. sweet and sour chicken • In sauces, e.g. orange, plum • In desserts, e.g. apple crumble • With a cheeseboard, e.g. grapes • For preserves (jams, jellies, chutneys and pickles)

12. EU Grading • All vegetables and fruit sold in Ireland must be correctly labelled and graded according to EU regulations (What do the letters EU stand for?). • The produce must be sound (in good condition and blemish-free), relatively clean, chemical free and graded according to size.

13. EU Grading (continued) Labels must show: • Quality or class • Country of origin • Variety Classes: • Class Extra – best quality • Class 1 – good quality • Class 11 – marketable, but could have small defects

14. EU Grading (continued) • Prices of fruit and vegetables depend on availability, demand, quality, production costs and the weather. Unusual fruit and vegetables are usually more expensive. • Organic fruit and vegetables are produced in a safe and sustainable way, producing healthy crops, while minimising damage to the environment. They avoid the use of artificial pesticides and chemical fertilisers but are often more expensive.

15. Discover More About Fruits • Pull a picture from the box. • Identify the fruit and carry out research on your chosen fruit. • Present your findings in a creative way in the next class.

16. Buying Fresh Fruit and Vegetables • Buy usable amounts of good-quality fruit and vegetables that are in season. • Buy loose vegetables and fruit rather than pre-packed in plastic (why?). • Root vegetables should be firm and heavy for their size with no excess soil on them.

17. Buying Fresh Fruit and Vegetables (continued) • Greens should be crisp and firm with tightly packed heads and should be slug free. • Pods should be green and firm but not bulging. • Medium-sized fruit and vegetables have the best flavour and texture. • Look out for bruising, discolouration or mould growth.

18. Storing Fresh Fruit and Vegetables • Remove any plastic packaging. • Root vegetables and some fruits like apples can be stored openly in a rack or basket, in a cool, dry place. • Store green, pulse and fruit vegetables in the vegetable drawer of the fridge. Fruit like berries also need to be stored in a fridge. • Fresh peas, beans and lettuce should be stored in a sealed bag or container in the fridge.

19. Preparing Fruit and Vegetables • Use fresh fruit and vegetables – eat raw when possible. • Remove any damaged or discoloured parts or wilted leaves. • Wash well in cold water, but do not soak in water. • Prepare shortly before use to avoid loss of vitamin C and to prevent discolouration. • Avoid peeling fruit – the skin is a good source of fibre. • If peeling, use a sharp knife or peeler and peel thinly. • Slice, dice or chop with a sharp knife.

20. Cooking Fruit and Vegetables • Eat raw when possible. • Cover and cook quickly. • Use a small amount of cooking liquid and use it to make a sauce or gravy. • Cook for the shortest time possible. • Avoid overcooking or keeping warm.

21. Effects of Cooking Fruit and Vegetables • Eat raw if possible to avoid loss of vitamin C. • Starch grains swell and burst, absorb liquid and become digestible. • Cellulose softens, which in turn softens the texture. • Some vegetables absorb water and swell. • Minerals dissolve in the cooking water. • Vegetables lose colour, flavour and texture, so cook for a short time. • Micro-organism are destroyed, so decay is delayed. See Activity 12.5 in the TRB

22. Class Activity: The Effects of Processing on Fruit and Vegetables • Divide into pairs and choose a fruit or vegetable card. • Take a fresh, frozen, dried and canned sample of the fruit or vegetable on your card. • Using all your senses, compare and contrast the fruit or vegetable in terms of appearance, colour, texture and flavour. • Record the results on the sheet provided. • Feedback results to class and compile a list of advantages and disadvantages of each method of processing. See Activity 12.6 in the TRB

23. Fruit: Quick Revision • Give three reasons why fruit is important in the diet. • Outline the nutritive and dietetic value of fruit. • Compile a set of guidelines to follow when buying, storing, preparing and cooking fruit and vegetables to retain maximum nourishment.