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FRUI
TS
NUTRITION NOTES Not only do they add color and flavor to
dishes- fruits back a nutritional punchCarbohydrates—energyFiber– good digestionLow in sodium & fatNo cholesterolVitamin C- Citrus fruits such as….Vitamin A- deep yellow fruits such as….Potassium- bananas, cantaloupes, oranges,
and nectarines
IN SEASON Refers to the period of time where the
fruit (or vegetable) is in peak supply The fruit supply is greatest and the
quality if high Summer months we note melons,
strawberries, peaches, and strawberries Fall months are cranberries, apples, and
grapes Winter months are pears, oranges,
grapefruit Spring months are pineapple and
mangos
RIPE FOR THE PICKING “Ripe” refers to fruits (or vegetables)
are ready to eat. Some fruits stop the ripen process when
they are picked such as apples, berries, and grapesThis is why these fruits stay in good quality
for so long Some fruits continue to ripen even after
they are picked. (bananas, peaches, and pears)These fruits will decay quicker
QUALITY CHECK: WHAT AM I LOOKING FOR? High quality fruits have the best flavor
and nutrition. Look for these signs to determine you got the right fruit:Size: Smaller than normal? Perhaps junior
got picked too soonColor: Look for the full colorHeaviness or fat appearance: juicyFree of damage, decay, or moldFirm to the touch If the fruit is hard it is not
ripe, too soft and the fruit is decaying
QUESTION? What is your favorite fruit?
How do you know if your favorite fruit is ready to eat?
https://www.youtube.com/watch?v=ZtvDb3L16Sg
BUYING FROZEN, CANNED, AND DRIED FRUITS Read labels and expiration dates Look for 100% juice, water, or light
syrup for healthy alternatives Dried fruits shouldn’t be hard to the
touch
STORING FRUITS Don’t wash fruits until your ready to use
themThis will prevent mold from growing, and
keep fruits from getting soggy Refrigeration will help keep fruit fresh
longer- use the crisper section of fridge or a plastic bag
Unripe fruit will ripen at room temperatureNeed to ripen quick? Paper bag!When fully ripe, use at once of refrigerate
TIME TO PREPARE TO EAT Wash your fruit! Why? Serving raw is best to maximize the
nutrients we getThink of a salad, the fruit by it self, and
smoothies Cooking affects fruits in several ways:
Breaks down fiber and softens fruitMakes flavor more mellow and less acid-
tastingChanges color
COOKING WITH FRUITS When cooked- fruits should be soft and
tender Retain as much as their natural color as
possible and taste good Overcooking causes fruits to lose
nutrients, color, and flavor Mushy and unappetizing are included here
WHY IS IT BEST TO LEAVE FRUITS IN THEIR RAW STATE?
THEN LET’S PLAN A LAB
Smoothies!!
!