Vegetables and Fruit Flashcards
green veg examples
spinach
cabbage
kale
broccoli
roots and tubers example
carrots
potatoes
parsnips
beetroot
pulse veg examples**
LBV PROTEIN
Peas
chickpeas
lentils
beans
kidney beans
fruit vegetables examples
tomatoes
cucumbers
courgettes
aubergines
bulbs example
garlic
onion
leek
stem example
clearly
asparagus
what % of carbohydrate does root veg contain
5-20%
what % of carbohydrate do pulse veg contain
3-20%
what % of protein do pulse veg contain
2-8%
minerals present in veg
calcium,iron
potassium in green and pulses
vitamins in veg
A and C in all
B6 and folate in green and pulses
Nutritive value of Vegetables: Protein
Roots, greens and fruits contain small quantities of LBV protein.
Pulses are a better source of protein.
Soya beans supply HBV protein.
Protein is needed for the growth and repair of body cells, muscle and tissue.
Nutritive value of Vegetables: Fat
Veg is lacking in fat.
Exceptions are: olives and soya beans which contain polyunsaturated fat.
Polyunsaturated fat is needed for cognitive function and brain development
Nutritive value of Vegetables: Carbohydrate
Pulse veg: good source of cellulose in diet.
Pulses, root veg and potatoes contain high proportion of starch.
Small amounts of sugar are found in some vegetables such as carrots, beetroots and onions.
Carbohydrate is needed to provide the body with heat and energy, fibre prevents constipation.
Nutritive value of Vegetables: Vitamins
Dark green veg, (spinach) and yellow/orange or red coloured veg such as peppers and carrots, are the best sources of beta carotene (A) — needed for skin and eyes.
Leafy green and fruit vegetables (tomatoes/peppers) are the best sources of vitamin C. Potatoes have Vit C.
Vitamin B6 is found in pulse veg, leafy green veg supply folate which prevents spina bífida and neural tube defects.
Nutritive value of Vegetables: Minerals
Vegetables supply small quantities of calcium (teeth and bones) and iron.
Root vegetables and leafy green veg are best sources of calcium. (absorb vit D)
Dark green veg are an important source of iron in diet (production of haemoglobin to transport around the body)
Vegetables contain traces of other minerals such as zinc, potassium and iodine.
Nutritive value of Vegetables: Water
all veg contain a high proportion of water
maintains an internal body temp
What may inhibit the absorption of calcium and iron
Oxalates (in spinach)
Phytic acid (in pulses)
sometimes cellulose
Dietetic Value of Vegetables: C
Dietetic Value of Vegetables: A (age/avoid)
Dietetic Value of Vegetables: V
Dietetic Value of Vegetables: A (availability)
Grading and Labelling Fresh fruit and veg: All produce must be:
in good condition (clean, no chemicals, no disease)
Graded according to size
Classed according to quality (extra, I, II)
Labelled (quality, class, packers name and address, country of origin)
Class extra
very high quality
unblemished produce
Class I
good quality produce
uniform size and shape with no defects
Class II
marketable quality
minor defects
Buying Vegetables.
To retain maximum nutrients and avoid waste when shopping for vegetables:
- Plan meals and buy fresh hood quality veg in usable quantities
- Buy veg when in season, produce is plentiful, costs less, at its best in terms of nutritive value, flavour and texture EG: Potatoes in early winter
- Choose loose or netted produce rather than prepacked in plastic
- Avoid buying washed veg as it spoils more quickly
- Select medium sized veg (best flavour) with no bruising or discolouration
- Look for characteristics of freshness EG: in green veg: leaves should be crisp, closely backed head, no insects or slugs
Signs of Freshness in Vegetables: Green
crisp green leaves
closely packed head
no evidence of insects or slugs
Signs of Freshness in Vegetables: Roots and Tubers
Firm and heavy in relation to size
Correct colour
No excess soil
Signs of Freshness in Vegetables: Pulses
Full, firm pods
Heavy for size
Not discoloured or shrivelled
Signs of Freshness in Vegetables: Fruits
bright colour
no mould or growth
medium size
Signs of Freshness in Vegetables: Stems
correct colour
attached
leaves not withered
crisp stalk
Signs of Freshness in Vegetables: Bulbs
Medium
firm
no mould or growth
Storing Vegetables.
To maintain good quality:
- Cool dark ventilated place
- remove from plastic bags and store loosely in vegetable rack or salad drawer in fridge
- store salad vegetables in sealed bags in the fridge
- remove any spoiled or damaged veg from stored produce
- avoid storing for prolonged periods: use quickly after purchase
Preparing Vegetables .
To minimise loss of vitamins (c)
eat raw where possible
prepare shortly before cooking
avoid peeling or scrape thinly
chop or slice quickly using sharp knife
don’t steep in water
Oxidase
an enzyme that is naturally present in the cell walls of fruit and veg that destroys vitamin C
it is released when fruit and veg are cut
Vit C is also reduced by exposure to oxygen and light or by steeping in water
Cooking Vegetables and Fruit.
To avoid mineral and vitamin loss, maintain colour flavour and texture:
- Cook quickly in covered saucepan, using least amount of liquid.
- Use cooking liquid from vegetables for soups, stocks and gravies
- Steaming, pressure cooking and microwave cooking that keep vit and mineral loss to a minimum.
- Avoid overcooking - serve al dente
- Stir fry or roast quickly using minimum amount of veg oil.
- avoid adding lots of sugar to cooked fruit.
Effects of Heat/Cooking on Vegetables and Fruit
- They absorb water and swell
- Cellulose softens and starch grains burst, so veg becomes more digestible.
- some mineral and vitamin loss, which may be destroyed by high temps or may leach into cooking liquid
- enzymes are denatured and micro organisms are destroyed
- overcooking causes loss in colour, flavour and texture and destroys. vitamin C
Processing Fruit and Vegetables: Freezing
