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Fruits and Vegetables

Fruits and Vegetables. Nutrients in Fruits and Veggies. Low in fat & sodium No cholesterol High in CHOs Good source of antioxidants. Antioxidants. Vitamin C Citrus fruits, kiwi, strawberries, cabbage Vitamin E Apples, apricots, peaches Cruciferous veggies Broccoli, cauliflower

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Fruits and Vegetables

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  1. Fruits and Vegetables

  2. Nutrients in Fruits and Veggies • Low in fat & sodium • No cholesterol • High in CHOs • Good source of antioxidants

  3. Antioxidants • 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

  4. Classifications • Fruits: holds seeds • Veggies: different edible parts

  5. Veggies • Roots: carrots • Stems: celery • Leaves: spinach • Seeds: corn • Fruits: tomatoes • Tubers: potatoes • Bulbs: onion, garlic • Flower: broccoli

  6. Buying Produce • Inspect carefully • Buy only what is needed • Store properly • Seasonal • Cost

  7. Convenience F/V • Canned • Dried • Juices • Frozen

  8. 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

  9. Cooking Produce • Lose vitamin C • Heat makes them softer • Overcooked, mushy • Cooked fruit- less acidic • Overcooked, lose flavor • Steam, simmer, microwave, bake, fry

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