fruit and vegtables Flashcards
The importance of fruit and veg in the diet
why are fruit and veg and important part of the diet?
because they priovide you with a massive range of nutrients that you wouldn’t find in other foods
give 3 examples of what makes one portion of fruit and veg
- 16 grapers
- half a pepper
- half an avocado
nutrional value
where can you find vitamin C?
all citrus fruits, berries, blackcurrants, rosehips, green veg, peppers and tomatoes and potatoes.
nutritional value
where can you find calcium and iron?
various veg e.g., watercress, lentils and spinach. not easy to obtain or absorb them due to the presence of oxalic acid
nutritional value
where can you find vitamins E + K?
green vegtables and peas contain only a little.
nutritional value
where can you find B group vitamins
mainly riboflavin (B2)and nicotinic acid (B3) are found in fruit and veg. Pulses are a good source of thiamine (B1)
nutritional value
where can you find fibre?
found in the skin, seeds, pith and fibrous parts of fruit and veg. it forms the part of the plant that gives it strength and structure, e.g. the stringy bits in celery and cabbage and potato skins
nutritional value
where can you find carbohydrates?
sotred in roots and tubers of vegtables. Starch is converted to sugar in beetroot, onions, peas, tomatoes. fruits conatin natural sugar, some more than others.
nutritional value
where can you find vitamin A?
this fat-soluble vitamin is found in dark green veg andin red, orange and yellow fruits. it is called beta-catirene in plantfoods and is converted to vitamin A by the body
classification
what vegtables are root?
beetroot, carrots, celeriac, parsnips, radishes, swede, turniips, cassava.
classification
what vegtables are tubers?
potato, sweet potato, jerusalem artichoke.
classification
what vegtables are bulbs?
onions, leeks, shallots, garlic, and fennel.
classification
what vegtables are flower heads?
broccoli, cauliflower, brassicas, brussels sprouts, cabbage, kale, pak choi.
classification
what vegtables are sea vegtables?
kelp, nori, samphire, agar agar
classification
what vegtables are stems?
asparagus, celery, rhubarb, chicory, endives, kohlrabi, globe artichokes, sea kale.
classification
what vegtables are fungi?
mushrooms such as portobello, chestnut, chanterellie, shiitake, oyster
classification
what vegtables are seeds and pods?
beans, peas, lentils,runnerbeans, bean sprouts, sweetcorn, sugar snap peas, mange tout.
classification
what vegtables are leaves?
brussels sprouts, cabbage, lettuce, spinach, watercress, pak choi, kale.
classification
what vegtables are vegtable fruits?
aubergines, tomatoes, courgettes, marrow, peppers, pumplin, squash, avocado, cucumber.
classification
what fruits are stoned fruits?
apricots, cherries, damsons, greengages, nectarines, peaches, plums
classification
what fruits are citrus fruits?
clementines, grapefruits, kumquats, lemons, limes, mandarins, oanges, tangerines
classification
what fruits are hard fruits?
apples, pears, quince
classification
what fruits are nuts?
brazil, cashew, peanut, almond, walnut, hazelnut, pecan, pistachio, macadamia
classification
what fruits are soft berry?
blackberries, raspberries, strawberries, gooseberries, blueberries, cranberries.
classification
what fruits are dried fruits?
banana, pineapple, prunes, figs, raisins, currants, sultanas, apricots.
classification
what fruits are tropical fruits?
gooseberrits, avocado, watermelon, guava, lychee, mango, passion fruit, coconut.
classification
what fruits are miscellaneous?
bananas, dates, passion fruit, grapes, kiwi, sharon fruit, pinapples, pomegranets.
bonus question
what vitamins are water soluble?
vitamins c + b
processing fruits and veg
advantages and disadvantages of pre-prepared / refridgerated?
advangtages: quick and easy, doesn’t affect taste or nutrients
disadvantages: exoensive and uses lots of plastic
processing fruits and veg
advantages and dsiadvantages of freezing?
advangtages: long shlef life and no loss of nutrients, cheap
disadvantages: need to defrost before use, mushy texture
processing fruits and veg
advantages and disadvantages of drying?
advantages: concentrated source of fibre, useful in cakes
disadvantages: high in sugar, loss of vitamin C
processing fruits and veg
advantages and disadvantages of canned fruit and veg?
advantages: lasts a very long time, wide variety available, cheap.
disadvantages: mushy texture, some lss of flavour and vitamin C
processing fruits and veg
advantages and disadvantages of jam or chutney (preserved with chemicals)?
advantages: lasts a long time, can be done at home.
disadvantages: lots of sugar
vitamin benefits
what benefits do you get from vitamin A?
for maintenance of normal vision
vitamin benefits
what benefits do you get from folate?
B9, for the formation fo healthy blood cells and for the nervous system.
vitamin benefits
what benefits do you get from fibre?
to help mantain a normal healthy gut
vitamin benefits
what benefits do you get from pottasium
to jelp mantain healthy blood pressure and nerous system functions.
vitamin benefits
what benefits do you get from magnesium?
helps mantain healthy bones and teeth.
vitamin benefits
what benefits do you get from vitamin C?
acts as an antioxidant and is important for maintaining and healing body tissue. it also helps to absorb iron from plant sources
colours of fruit and veg
the green colour of fruit and veg is due to what pigment?
chlorophyll
colours of fruit and veg
chlorophyll responds to pH. what colour does it turn in acidic conditions?
olive green
colours of fruit and veg
the orange colour in fruit and veg is due to what pigment?
carotenoids
colours of fruit and veg
are carotenoids affected by cooking or ph?
No
colours of fruit and veg
the red/blue colour in fruits and veg is due to what pigment?
anthocyanins
colours of fruit and veg
what colour are anthocyanins in nuetral pH conditions?
purple
colours of fruit and veg
Are anthocyanins soluble in water?
YES
cooking fruit and veg
explain baking?
food is cooked in the oven without added fat. items such as oitaties ir aookes should be pricked or scored before baking so that water inside can escape as steam, otherwise skin will split duing cooking.
cooking fruit and veg
explain boiling
most vegtables can be cooked by this method. veg must be fully covered with water ina pan - root veg can be put into cold water and brough to the boil, whilst green veg should be plunged into boiling water to avoid loss of water - soluble vitamins. cook for as little time as possible to preserve colour, texture, flavour, and vitamins
cooking fruit and veg
explain braising.
veg are cooked in stock inside a covered pan witha mixutre of sautéed, chopped vegtables. The whole pan can be put in the oven.
cooking fruit and veg
explain frying and stir frying.
veg can be shallow fried, deep fried or stir fried. veg is cooked in fat, usually oil (canreach high temperatures) and is a quick method of cooking, retaining taste, texture and water-soluble vitamins
cooking fruit and veg
explain grillling
veg is brushed with pol and placed un der the grill to give a charred flavour and appearance. this is a quick method for thin slices of food.
cooking fruit and veg
explain roasting.
a roasting tray containing oil is heated before adding the prepared vegtables. potatoes are often parboiled prior to roasting.
cooking fruit and veg
explain steaming.
veg is placed directly into a steamer tray, so moisture builds up and an even stream cooks in the veg. retains mx colour, flavour and texture.
