vegetables, salad & fruit Flashcards
classification of vegetables
root (carrot, parsnip, turnip, beetroot, potato, sweet potato, onions, garlic)
green (lettuce, cabbage, kale, spinach, cauliflower, broccoli, brussel sprouts, celery, asparagus, leek)
fruit (cucumber, pepper, tomato, aubergine, pumpkin)
pulse/legume (beans; green + runner + broad + french, peas, lentils)
vegetables: average composition of root
protein: 1%
fats: 0%
carbs: 5-10%
minerals: calcium, iron
vits: a, b group, c
water: 70-90%
vegetables: average composition of green
protein: 3%
fats: 0%
carbs: 2%
minerals: calcium, iron
vits: a, b group, c
water: 90-95%
vegetables: average composition of fruit
protein: 1%
fats: 0%
carbs: 2-5%
minerals: calcium, iron
vits: a, b group, c
water: 90-95%
vegetables: average composition of pulse
protein: 2-44%
fats: 0-8%
carbs: 3-60%
minerals: calcium, iron
vitamins: a, b group, c
water: 14-19%
nutritive value of vegetables, salad and fruit
most veg are not a good source of protein. pulse veg contain LBV protein
most veg are low in fat. soya beans are a good source of unsaturated fat
roots & pulses contain large amounts of starch. potatoes (especially new) & pulses are good sources of dietary fibre. some vegetables (eg carrots) contain small amounts of sugar
some vegetables contain small amounts of calcium. leafy greens & pulses contain iron
veg have carotene, folic acid, vitamin c
high water content
dietetic value of vegetables
pulse veg r useful in vegetarian diets
useful in low-calorie & low-cholesterol diets
useful in high-fibre diets
leafy greens useful in vegan diets (iron & calcium content)
add colour, flavour, texture
some veg (potatoes, carrots) r inexpensive
culinary use of vegetables
garnishes & decorations (tomato roses) starters (caesar salad) main courses (vegetable curry) desserts (carrot cake) snacks (crudités) accompaniments (mixed vegetables) soups & stocks (vegetable soup) preserves (pickles) juices & smoothies (carrot juice)
classification of fruits
berry (strawberry, raspberry, blackberry, blackcurrant, blueberry, gooseberry)
citrus (orange, lemon, grapefruit, mandarin)
hard (apple, pear)
stone (avocado, apricot, cherry, peach, plum, olive)
dried (apricot, prune, dare, raisin, currant)
other (banana, pineapple, melon, rhubarb)
fruit: average composition of berries
protein: .5%
fats: 0%
carbs: 5-10%
minerals: calcium, iron
vitamins: a, b group, c
water: 90-95%
fruit: average nutritional composition of citruses
protein: 1%
fats: 0%
carbs: 1-9%
minerals: calcium, iron
vits: a, b group, c
water: 90-95%
fruit: average nutritional composition of hards
protein: .5%
fats: 0%
carbs: 10-12%
minerals: calcium, iron
vits: a, c
water: 88-90%
fruit: average nutritional composition of stones
protein: .3%
fats: .41g
carbs: 10.9%
minerals: calcium, iron, potassium
vits: carotene, b group, c
water: 85.2%
fruit: average nutritional composition of dried
protein: 2-4%
fats: 0%
carbs: 40-70%
minerals: calcium, iron
vits: a, b group
water: 15-20%
nutritive value of fruits
very little protein
no fat, w exception of avocados & olives (unsaturated fat)
starch in unripe fruit, changed to sugar when ripened. fibre in all fruits, especially when skins eaten (apples, pears)
highly coloured fruits (peaches) contain carotene. fruit contains vits b group & c. fruit contains small amounts of calcium & iron (dried contain more iron). bananas contain potassium
fresh fruit have high water content. dried fruits contain very little water