Fruits and Vegetables
Fruits and vegetables are an important part of everyones diet. Read on to find out more!
Health Benefits
Fruits and vegetables are a key component to a healthy diet.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may
· reduce risk for stroke and perhaps other cardiovascular diseases
· reduce risk for type 2 diabetes
· protect against certain cancers, such as mouth, stomach, and colorectal cancers
· reduce the risk of coronary heart disease
· reduce the risk of developing kidney stones and may help to decrease bone loss
Most vegetables are naturally low in fat and calories. None have cholesterol. Remember, it’s the sauces or seasonings that may add fat, calories, or cholesterol!
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Feeling Full with Fibre Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Selecting Fruits and Vegetables
1.Choose seasonal, local fruits and vegetables when possible. Not only will they have been picked at their optimal time, they will also support your local economy and will be fresher when they arrive to you as they have less time to travel.
2. Select fruits and vegetables that are free of bruises or spots.
3. Fruits and vegetables should always be stored separately. Fruits release ethylene, which speeds the ripening process of vegetables.
Vegetable Preparation and Cookery
There are many ways to prepare vegetables, including steaming, stir-frying, roasting, boiling, sautéing, and others. A recipe will describe the right culinary technique as part of the directions.
The way a vegetable is prepared can affect the nutrient content.
Some nutrients can be destroyed by heat and some dissolve in water.
Keep the nutrients in vegetables by
Health Benefits
Fruits and vegetables are a key component to a healthy diet.
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may
· reduce risk for stroke and perhaps other cardiovascular diseases
· reduce risk for type 2 diabetes
· protect against certain cancers, such as mouth, stomach, and colorectal cancers
· reduce the risk of coronary heart disease
· reduce the risk of developing kidney stones and may help to decrease bone loss
Most vegetables are naturally low in fat and calories. None have cholesterol. Remember, it’s the sauces or seasonings that may add fat, calories, or cholesterol!
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Feeling Full with Fibre Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Selecting Fruits and Vegetables
1.Choose seasonal, local fruits and vegetables when possible. Not only will they have been picked at their optimal time, they will also support your local economy and will be fresher when they arrive to you as they have less time to travel.
2. Select fruits and vegetables that are free of bruises or spots.
3. Fruits and vegetables should always be stored separately. Fruits release ethylene, which speeds the ripening process of vegetables.
Vegetable Preparation and Cookery
There are many ways to prepare vegetables, including steaming, stir-frying, roasting, boiling, sautéing, and others. A recipe will describe the right culinary technique as part of the directions.
- Always wash your fruits and vegetables before preparing.
- Cut off any inedible parts (carrot tops/pineapple core).
- Avoiding soaking produce in water for long periods as they will lose important nutrients.
The way a vegetable is prepared can affect the nutrient content.
Some nutrients can be destroyed by heat and some dissolve in water.
Keep the nutrients in vegetables by
- cutting the vegetables in big pieces
- cooking them in just a little water (if any)
- cooking them for only a short time