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Water Fruits and Vegetables

As Well!

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Functions of Water

• CARRIES WATER SOLUBLE

VITAMINS

• REGULATES BODY TEMPERATURE

• CARRIES WASTE PRODUCTS OUT

• PREVENTS DEHYDRATION

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Daily Recommendations

• AT LEAST 8 CUPS A DAY (OR 64 FL.

OZ.)

• Rule of thumb: 1/2 the number of your

weight in ounces.

• MVP of all the nutrients!!!

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Symptoms of Dehydration • Your body may lose too much fluids

from:

Vomiting or diarrhea

Excessive urinating

Excessive sweating

Fever

• Reasons you might not drink enough fluids:

-Nausea

-Loss of appetite due to illness

-Sore throat or mouth sores

• Signs of dehydration:

-Dry or sticky mouth/lips

-Thirsty

-Low or no Urine output

-Not producing tears

-Sunken eyes or fontanels

-Lethargic or comatose

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Fruits: Botanical Names • 1. Pome- apple, pear, kiwi

• 2. Drupe- peach, nectarine, apricot, cherry, plum

• 3. Berries- raspberries, strawberry, grapes

• 4. Citrus- grapefruit, lemon, orange, lime

• 5. Melon- Casaba, cantaloupe, watermelon

• 6. Tropical- banana, mango, pomegranate, avocado, pineapple

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Purchasing Fruit

• BUY-Firm to the touch, the

right color, well-shaped,

heavy for size, aromatic and

in good condition.

• AVOID-Too soft or hard,

green or under ripe,

damaged, bruised, decayed,

mildewed or discolored

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Fruits in Season

• Costs less

• Available

• Flavor is better tasting

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Cooking Fruits

• Simmering- applesauce

• Stewing- peach, pears

• Baking- apples

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Fruit • Why does fruit turn brown after being cut?

– Fruit that has a low acid content, turns dark on

exposure to the air.

• Can you prevent it? How? – Yes, soak or cover with ascorbic acid, fruit

juice.

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Vegetables: Botanical Names • 1. Tubers- potato

• 2. Root- beets, turnips, carrots, radish

• 3. Bulbs- chive, onion, garlic

• 4. Stem- celery, mushrooms, asparagus

• 5. Seeds- beans, peas, corn

• 6. Flower- cauliflower, broccoli

• 7. Leaves- brussels, sprouts, cabbage, lettuce

• 8. Fruit- tomato, green pepper, squash, cucumber

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Buying Vegetables

• Crispness

• Color

• Firmness

• Soundness

• Absence of bruises and

decay- bright color

• Not overripe

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Cooking Vegetables • Try to avoid destroying vitamins

and minerals by cooking with skins on and in large pieces.

• Use small amounts of water to cook in. Always wash!!!

• Make them colorful and add to meal. Vary your vegetables.

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Destroying Nutritional Value

• Heat

• Air

• Water

• Contain no cholesterol,

low in calories, fat and

sodium.

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Conservation Cooking Methods • Microwave

• Bake

• Steam

• Stir Fry

• Simmer

• Sauté