Nazia SadatRD, LDN, MS, MPH

Seminar 3Fruits and Vegetables

Today’s AgendaToday we will be covering these topics:

Vegetables

Vegetables Vegetables have been studied for many years

to determine their nutritive valueRecently there have been more benefits

discovered to eating vegetables – phytochemicals.

The benefits of vegetables are so many that many government agencies have changes their recommendations We will talk about the recommendations at the

end of the seminar

Vegetables Buying and Storing

Fresh vegetables are at the best of quality and price at the peak of their seasonPick “in” season vegetables to obtain the best nutritive

value

Vegetables begin to loose their value after they are pickedPhysicalVitamin content

Educating on ideal storage conditions of vegetables can help minimize nutritional looses for a better product overall.

VegetablesDark Leafy greens (kale, spinach, chard)

Store in high humidity and near freezing temperatures

Cruciferous Vegetables (cabbage, broccoli, cauliflower)Use the other perishable ones first and then cabbageCabbage can be stored at room temp or in cold

storage for up to 2 monthsRoot and Tuberous Vegetables (carrots, potatoes)

Store in a cool place with adequate humidityKeep away from direct water contact to prevent spoilage

VegetablesCucurbits (squash, pumpkin, zucchini)

Because of their high moisture content - they are highly perishable

They do not store well, so use promptlyWant a firm texture – soft spots mean immature/overmature

Bulb (garlic, onion, leek, shallot)Garlic: Firm bulbs and store in a open containerOnions: firm, dry bulbs and store in cool, dark, dry areaLeeks: well shaped, medium bulbs and store in refrigeratorShallots: firm and keep cool and dry in a tightly closed bag

VegetablesFruit (Avocado, tomato)

Avocado: Store unripe at room temp or in refrigerator

Tomato: those allowed to ripen on the vine have a more pungent flavor, then those picked Store at room temp, in a cool, dry area

Others (Pepper and beans)Store at room temperatureDon’t require high humidity in storage

Diversify your SelectionFennel:

Latin word for “sweet smelling hay”Contains vitamin A, niacin, ironHas a mild licorice flavorCan be used cooked or raw

Kohlrabi:Contains vitamin C and vitamin APeak in summer and fallMainly eaten cooked

Okra:Peak June through NovemberContains vitamin B6, vitamin C, and folic acidMainly eaten cooked like green beans

Question

What is a good way to introduce new vegetables

to the community?

Eating Vegetables: raw or cooked?

Raw or cooked?More of a preference for many people

Those who can tolerate it can get healthful amount of greens and their nutrients

But not all vegetables are safe to eat raw Safety due to

Toxins – naturally occurring in some vegetables like spinach and oxalic acid

Allergic Reactions – raw foods are more likely than cooked food to cause a reaction

Pathogens – for ANY individual with a compromised immune system, raw foods are not recommended

SaladsSelect green that are crisp and fresh

The more intense the color=richer nutrients

Conventionally grown greens have the most pesticides on the surfaceOpt for whole/organically grown

Common greens for saladCabbage, celery, lettuce, fennel, parsley, watercress

Non greens in the saladAvocado, cucumber, onions, tomatoes, scallions, nuts,

seeds

Dressing up the SaladCommonly – salad dressings are usedApart from flavor, oils contribute to daily EFA

Oils – olive oil, flax seed oilVinegar – balsamic, herb vinegar, wine vinegar

Can you think of any other flavor agents??

Cooking VegetablesImportant to cook vegetables

To loosed fibrous matrixTo reduce toxinsTo improve flavor

Oils, butter, herbs, etc

Steam, pressure cook, microwave, stir-fry works best to retain nutrientsIt is best to cook vegetables long enough to loosen

the fibrous matrix which surrounds the nutrients.Use very little water when possible

Question

Which method of preparing vegetables causes the greatest nutrient loss?

Some vegetables improve with cooking

Some vegetables contain toxins and undesirable substancesSpinach: oxalic acid which in large amounts

can be harmful for the liver. When cooked, oxalic acid levels reduce in the

spinach. Another option is to consume spinach with a calcium rich source

Broccoli: goitrogens, which block the uptake of iodine Cooking helps reduce these undesirable substances

Preserving VegetablesFreezing

Preserves many nutrients at the peak of freshnessContributes to a greater availability in off seasonNever thaw and refreeze

Flavor and nutrients will declineRecommended max storage time is 8-12 months

DryingRequires time and patienceSome light sensitive nutrients may be lost

Root cellaring: simple no process way to store vegetable

Fermenting: retains nutrients and may increase the level od some of them

More about vegetablesCanning

Subjecting vegetables to high heat and results in some nutrient losses.

Some water soluble vitamins leach into the liquid and can be beneficial to be used in soups, stews or sauces

We have to be careful when home canning – scare of botulism

PicklingCucumbers, radishes are some vegetables that can

be pickledSome pickling requires heating to high temps which

can destroy some sensitive nutrients

CDC website for the national 5 a day campaign http://www.fruitsandveggiesmatter.gov/

Any questions so far!!

Project Explore the vegetable data provided on the

USDA Economic Research Services website – regarding per capita use

Provide a 1 page overview of these statisticsSpecifically look at

Average consumption of specific vegetable Has the average been increasing or decreasing in

recent years Has the production are harvested by vegetables

followed consuming trends.

APA format12 point fontTimes New RomanDouble Spacing1” marginsTitle page (Title of paper, your name, my name,

class)References

Website: Author, A. A., & Author, B. B. (Date of publication). Title

of article. Title of Online Periodical, volume number(issue number if available). Retrieved from http://www.someaddress.com/full/url/

Sample APA paper uploaded in docsharing!!

This Weeks Reading!!Chapter 1 in the textRead the following internet sources:

(Students A-M) Crinnion, WJ. (2010), Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Altern. Med. Rev. Mar; 15(1): 4-12

(Students N-Z) Dangour, AD et al. (2009), Nutritional quality of organically produced foods: A systematic review. Am J Clin Nutr. 2009 Sep;90(3):680-5ID: NS430-03-06-R