...

1
(No Transcript)
2
Fruit and Vegetable Extravaganza!
3
Eat Your Colors the Easy Way

• 5 to 9 servings every day
• 1 Fruit serving
• 1 medium-size piece of fruit
• ¾ cup (6 ounces) 100 fruit juice
• ½ cup frozen, canned or fresh cut up fruit
• ¼ cup dried fruit
• 1 Vegetable serving
• ½ cup raw or cooked vegetables
• ¾ cup (6 ounces) 100 vegetable juice
• 1 cup raw, leafy vegetables

4
Eat the Rainbow

• Green
• Yellow or Orange
• Red
• Blue or Purple
• White

5
Ways to Increase Intake

• Have 2 servings at breakfast
• Drink a glass of 100 of fruit/vegetable juice
• Top cereal or pancakes with berries or sliced
  bananas
• Scramble eggs with chopped vegetables
• Have a smoothie made with fresh, frozen or canned
  fruit

6
Ways to Increase Intake

• Choose 2 different colored vegetables at lunch
  and supper
• Eat salads with romaine lettuce, dark, leafy
  lettuce or spinach
• Substitute sweet potatoes for white potatoes
• Stir mixed vegetables into soups, stews or
  casseroles

7
Ways to Increase Intake

• Have spaghetti with tomato sauce and extra
  vegetables
• Treat yourself to a fruit salad for dessert
• Season foods with onions, garlic, chives, parsley
  or other herbs and peppers

8
Ways to Increase Intake

• Have colorful, healthy snacks
• Grab apples, grapes, oranges, pears or peaches
  for quick snacks
• Make a smoothie with fresh, frozen or canned
  fruit
• Munch on raw veggies and low-fat dip
• Try dried fruit with nuts and dry cereal

9
Buying Tips

• Purchase produce that is not bruised or damaged.
• When selecting fresh-cut produce, choose only
  those items that are refrigerated or surrounded
  by ice.
• Bag fresh fruits and vegetables separately from
  meat, poultry and seafood products.

10
Storage Tips

• To maintain quality and safety of fresh produce
• Keep perishable produce (strawberries, lettuce,
  herbs and mushrooms) in a refrigerator at
  temperature of 40 or below.
• All produce that is purchased pre-cut or peeled
  should be refrigerated.

11
Storage Tips
12
Storage Tips
13
Preparation Tips

• Cut away any damaged or bruised areas.
• Thoroughly wash all produce before eating.
• Wash under running water just before eating,
  cutting or cooking.
• Never use any detergent or bleach solution.
• Scrub firm produce such as melons and cucumbers
  with a clean produce brush.
• Dry produce with clean cloth or paper towel.

14
What About Pre-washed Produce?

• If it states on package it is pre-washed, it can
  be used without further washing.
• As an extra measure of caution, you can wash it
  again just before you use it.
• Precut or pre-washed produce in open bags should
  be washing before using.

15
Health Risks with Raw Sprouts

• Rinsing sprouts first will not remove bacteria.
• To reduce the risk of illness, do not eat raw
  sprouts such as bean, alfalfa, clover or radish.
• Cook sprouts thoroughly before eating to reduce
  risk of illness.

16
Separate for Safety

• Keep produce that will be eaten raw separate from
  other foods and from kitchen utensils used for
  those products.
• Be sure to wash cutting boards, dishes, utensils
  and countertops between preparing raw meats or
  seafood and produce.
• Use kitchen sanitizers on cutting boards and
  countertops periodically.
• If using plastic or other nonporous cutting
  boards, run through dishwasher after use.

17
Fruit and Vegetable Juices

• Select pasteurized products.
• Unpasteurized juices
• Should be kept in the refrigerated section of the
  store or on ice.
• Must have a warning label regarding foodborne
  illness on package.
• Fresh squeezed and sold by the glass does not
  require warning label.

18
Q As about Fresh Produce

• What is Organic Produce?
• Produce grown without using most conventional
  pesticides.
• What is ethylene gas and how does it affect
  produce?
• Gas produced by some fruits and vegetables when
  they ripen. Produce harvested in unripened state
  will be exposed to ethylene gas to induce
  ripening.

19
Q As about Fresh Produce

• What does the use-by date mean on a package of
  fresh produce?
• It is the last date recommended for peak quality
  as determined by manufacturer.
• Why are wax coatings used on produce?
• Wax coatings help retain moisture to maintain
  quality from farm to table.
• Waxes also help inhibit mold growth, protect
  produce from bruising and disease and enhance
  appearance.

20
Whats in Season?

• Summer
• Beets Berries
• Broccoli Chinese Cabbage
• Corn Cucumbers
• Eggplant Green Beans
• Peaches, nectarines Plums
• Summer squash Tomatoes
• Melons Zucchini
• Okra

21
Whats in Season?

• Fall
• Acorn quash Apples, pears
• Butternut squash Cauliflower
• Figs Garlic
• Ginger Grapes
• Mushrooms Parsnips
• Pomegranates Pumpkins
• Quince Sweet potatoes
• Swiss chard

22
Whats in Season?

• Winter
• Grapefruit Kale
• Leeks Lemons
• Oranges, tangerines Radicchio
• Radishes Rutabaga
• Turnips Broccoli
• Greens mustards, collards, turnip

23
Whats in Season?

• Spring
• Apricots Artichokes
• Asparagus Avocado
• Carrots Collard greens
• Mango Mustard greens
• New potatoes Vidalia onions
• Pineapple Rhubarb
• Spinach Spring lettuces
• Strawberries Sugar snap/snow
• peas

24
References

• FDA Center for Food Safety and Applied
  Nutrition
• Food Network
• University of California, Davis
• Wellness Encyclopedia of Food and Nutrition

25
(No Transcript)