Fruit And Veg Flashcards
What are the berries/soft fruits?
Raspberries, strawberries, blackberries, gooseberries, recurrents, black currents, olives.
What are the stoned fruits?
Plums, apricots, peaches, nectarines, cherries, avocados.
What are the hard fruits?
Apples, pears.
What are the dried fruits?
Raisins, sultanas, currents, prunes, dates.
What are the other fruits?
Grapes, pineapples, bananas, melons, kiwis, star fruits.
What are the green vegetables?
Brocoli, spinach, cabbage, cauliflower, Brussels sprouts.
What are the root vegetables?
Carrots, parsnip, potatoe, onion, turnip, beetroot.
What are the pulse vegetables?
Peas, beans, lentils.
What are the fruit vegetables?
Tomatoes, cucumbers, peppers, courgettes, aubergines, pumpkins.
What are the ways you can include fruit in your diet?
- Put fresh or frozen fruit in smoothies
- Put fruit on top of cereal, oatmeal or yoghurt
- Eat raw fruit as a snack or as a side to a meal (lunch/breakfast)
- Make fruit salad as a healthy desert
- Drink juiced fruits daily
- Stew fruit
- Eat fruit with cream, sugar, cinnamon, honey
- Include fruit in an ice-pop
What are ways you can include vegetables in your diet?
- Steam or boil your vegetables
- Grill your vegetables
- Include your vegetables in kebabs
- Eat your vegetables in a salad with meat or as a side to a meal
- Make vegetables into a savoury meal (ratatouille)
- Eat your vegetables as a side either raw or cooked
- Blend or juice your vegetables
- Eat your vegetables raw
What is the definition of fruit?
The sweet and fleshy product of a tree or other plant that contains a seed and can be eaten as food.
What is the scientific definition of fruit?
In botany, a fruit is or is part of a flowering plant that derives from specific tissues of the flower. Fruits usually bear seeds.
What is the definition of vegetables?
A plant or part of a plant used as food.
What is the scientific definition of vegetables?
In everyday use, vegetable means any part of a plant that is consumed by humans as food, mainly as part of a savoury meal.
What is the nutritive value of fruit?
Low in fat and calories, high in fibre and often high in natural sugars. As they are low in calories and high in nutritive value, they are very healthy. Many fruits, such as citrus fruits are very high in vitamin C.
Give some examples of the nutritive value of fruit.
Apple- 130 calories, main vitamin provided: C. (8%)
Pear- 100 calories, main vitamin provided: C. (10%)
Peach- 60 calories, main vitamin provided: C. (15%)
Banana- 110 calories, main vitamin provided: C. (15%)
Orange- 80 calories, main vitamin provided: C. (130%)
What is the nutritive value of vegetables?
Low in fat and calories, high in fibre. Starchy vegetables like beets and potatoes are very high in sugar. Vegetables are generally higher in protein, calcium and iron than fruits, have about the same amount of vitamins, but are lower in calories and much lower in natural sugars than fruits. Where few fruits are high in vitamin A, many vegetables are high in vitamin A.
Give some examples of the nutritive value of vegetables.
Carrot- 30 calories, main vitamin provided: A. (110%)
Potatoe- 110 calories, main vitamin provided: C. (45%)
Cucumber- 10 calories, main vitamin provided: C. (10%)
Broccoli- 45 calories, main vitamin provided: C. (220%)
Iceberg lettuce- 10 calories, main vitamin provided: A. (6%)
How can your preserve nutrients when cooking?
- Leave vegetables in big pieces so less nutrients are destroyed
- Always cover your pot to keep in steam so veg will cook faster
- Use leftover cooking water for soups
- Eat fruit and vegetables raw when possible
- cook vegetables until crisp
- Use as little water as possible when cooking
What should you do when buying fruit and vegetables?
- Can be purchased at any grocery store
- Organic fruit and veg can be bought at farms or stalls
- You can buy canned and frozen fruit and veg at any store
- It is better to buy fruit and veg that are in season
How should you store fruit and vegetables?
-Mathods: Freezing, freeze-drying, drying, canning, bottling, pickling, preserving, irradiation, dehydration, jamming.
-Fruits and vegetables are semi-perishables-store in a rack or basket at room temperature.
-Salad greens, should be safely stored in the refrigerator.
-Fruits and vegetables should be:
Protected from flies and dust.
Away from severe sunlight or intense draft.
Safe from splashes of water and kitchen soap.
Organised, so the kitchen stays clean
-Stored appropriately to avoid food spoilage such as enzymes, micro-organisms, moulds, yeasts etc…
-Severe changes in temperature can also cause fruits and vegetables to rot prematurely.
How can you prepare fruit and vegetables?
- Fruits and vegetables, no matter their origins, should always be washed before use to rid them of wax coatings, insects and contaminants.
-Previously frozen fruits and vegetables should be boiled before consumption to get rid of harmful bacteria.
-Before handling fruits and vegetables, always wash your hands and dirty kitchen utensils/ clothes.
-Any and all domestic animals and/ or pests should be kept out of contact with th fruits and vegetables to avoid spread of disease and germs. - To prepare fruits and vegetables for cooking or raw consumption, use a clean chopping board and a sharp knife to avoid injury.
-Always chop fruits and vegetables near a food waste bin or garbage disposal.
What is a no-sugar diet?
The diet that substitutes high-sugar foods and drinks for for more natural, low-sugar and healthy products.
Reason to adopt this diet: to fight obesity and improve health. Examples:
Substituting chocolate and sweets for healthier snacks like fruit. Substituting fizzy drinks for calorie-free drinks such as water.
Substituting fast food for the healthier option.
