Fruits & Vegetables

Classifications of Veg

• Greens

• Roots

• Pulses

• Fruits

• Bulbs

• Fungi

Greens

• Iron & calcium

• Broccoli & spinach

Roots

• Starch & fibre

• Carrots & potatoes

Pulses

• Protein & fibre

• Beans & peas

Fruits

• Vitamin C

• Bell pepper & cucumber

Bulbs

• Onions & garlic

Fungi

• Vitamin D

• Mushroom & truffle

Nutrition in Veg

• HBV protein: soya beans

• LBV protein: peas, beans, lentils

• Calcium: green veg

• Iron: green veg

• Starch: potatoes

• Fibre: root veg

• Vitamin A & C: all veg

Processing Vegetables & Fruit

Changing vegetables & fruits from their natural state e.g. freezing, canning

• Micro-organisms & enzymes are destroyed

EU grading of vegetables and fruits

• Relatively clean

• Brightly coloured

• No blemish, bruises or moulds

• Firm to touch

Organic Vegetables

No chemicals or artificial fertilisers used in production

• More expensive

• Farmers must care for animal & environment

EU Organic Logo

Green symbol with stars in a shape of a leaf

Classification of Fruit

• Citrus

• Berries

• Hard

• Stone

• Dried

• Other

Citrus Fruit

• Vitamin C

• Orange & lemon

Berries Fruit

• Vitamin C

• Strawberry & raspberry

Stone Fruit

• Vitamin C

• Avocado & plum

Hard Fruit

• Vitamin C & fibre

• Apple & pear

Dried Fruit

• High in sugar

• Raisins & Dates

Other Fruits

• Vitamin C & A

• Banana & pineapple

Nutrition in Fruits

• Vitamin A

• Vitamin C

• Natural sugar

• Fibre

• Low in fat (except avocado, olive and coconut)

How to encourage teens & children to eat fruit and veg

• Use bright coloured fruit & make it appealing

• Blend vegetables in sauces

• Make smoothie & milkshakes

• Eat vegetables based soup

Ripening of fruits

• Caused by enzymes

• Affects colour, flavour and texture

Enzymes

• Released when fruit are chopped and reacts with the air and causing browning (lemon juice prevents it)

Effects of cooking fruit and veg

• Fibre softens

• Absorbs water and swells

• Loss of vitamins B & C

• Enzymes & micro-organisms are destroyed

Uses of Fruit & Veg

• Desserts - carrot cake

• Sauces - apple sauce

• Starters - salad

• Drinks - smoothie

How to keep vitamins and minerals

• Eat raw

• Don’t cook for long

• Keep the skin

• Don’t put in water

Methods of cooking fruit and veg

• Boil

• Roast

• Steam

• Stir-fry

Season

Fruits and vegetables only grow and are available at certain times of the year

• Cheaper

• Better flavour