Save As, your Bs,Cs.

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Save As, your Bs, Cs.

• GROUP NO 3
• Mahwish Izhar
• Sehrish Fatima
• Jaweriya Shamim
• Syeda Afsah Zehra
• Tooba Jawed Chawla
• Reema Ghulam Hussain

Conducted by Mrs. Rubina Fazal Lecturer in Home
Economics A.P.W.A. Govt. College for
Women,Karachi.
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Fruits and VegetablesA rich source of
Micronutrients
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Choose a diet with plenty of fruits and vegetables

• These foods provide the vitamins,
• minerals and fiber essential for good health.
• Dark Green Veggies contain Folic acid, Vitamin
  C, Calcium and Iron.
• Orange and Red Veggies high in Beta carotene,
  Vitamin C and Lycopene.
• Orange Colored Fruits rich in Beta-carotene,
  Folic acid and Vitamin C.
• Citrus Fruits and Berries excellent source of
  vitamin C

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Nutritional Facts

• Dietary patterns characterized by high intakes of
  fruits and vegetables are consistently associated
  with significant reductions in cardiovascular
  disease risk.
• The results of epidemiological and controlled
  clinical trials suggest that diets rich in fruits
  and vegetables can help prevent bone loss.
• The results of prospective cohort studies suggest
  that high intakes of vitamin C- and
  carotenoid-rich fruits and vegetables may be
  associated with decreased risk of age-related eye
  diseases, such as macular degeneration or
  cataracts.
• The Dietary Guidelines for Americans recommend
  that adults consume 7-9 servings (3½-4½ cups) of
  fruits and vegetables daily.

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Contribution of fruits and vegetables in diet
Contribution of 4 servings to recommended daily
allowances (average adult)
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But!Preparation Cooking Of Fruits and
Vegetables Losses!Valuable Nutrients
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Micronutrients Facts

• A lot of the micronutrients in fruits veggies
  are lost between the farm and your plate.The
  losses that occurs are of three types.
• Volatile substances
• Substance dissolved in the water discarded from
  preparation and cooking
• Substance destroyed by heat
• The longer the foods are stored before you eat
  them,the more nutrients are lost. Heat, light and
  exposure to air all reduce the amount of
  vitamins,especially vitamins C,thiamin folic
  acid.

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Nutritional Losses!

• Losses in Preparation
• Preparation of fruits and vegetables often
  involves some loss of nutritive value.
• Removal of dark green outer leaves means of loss
  of vitamin A value.
• Peeling before boiling increases losses of
  ascorbic acid.
• Cutting vegetables into pieces increases the loss
  of soluble nutrients.
• Cutting vegetables for salad causes loss of
  ascorbic acid because of the action of enzymes.

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Nutritional Losses!

• Losses in Cooking
• During fruits and vegetables cookery, losses of
  minerals and water-soluble vitamins occur.
• Losses of the B-vitamins are due largely to
  solution except for some heat destruction of
  thiamine.
• Ascorbic acid is, however, susceptible to
  oxidation as well as to solution.
• The calcium content of vegetables is affected by
  the water in which they are cooked.
• Vitamin C and Riboflavin is destroyed if heated
  in the presence of an alkali (e.g. bicarbonate of
  soda).
• Folate is destroyed by prolonged cooking.

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Save! MicronutrientsIn Fruits and Vegetables
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Selection

• Fruits and vegetables should be chosen carefully.
• Purchase it in their prime (morning).
• Damaged, wilted, and bruised fruits veggies
  should be avoided, as they are likely to be waste
  and loss of nutrients.
• Leaf veggies should be crisp, firm,and of a good
  color.
• Root veggies should be firm and free of spade
  marks.
• Insects or mould infected fruits veggies should
  be avoided.

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Storing

• The fruits and veggies should be given attention
  as soon as they come into the kitchen.
• Examined carefully and any braised leaves or
  defected portions should be discarded.
• Thoroughly washed to remove all sand soil.
• They lose vitamin C water rapidly during
  storage and should be stored for the minimum time
  in a clean, dry and cool place at low
  temperature.
• All fruits veggies should be used as soon as
  possible.

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Washing

• Wash the fruits veggies thoroughly in clean
  cold water.
• Handle gently, a small amount at a time.
• Wash it before cutting, but do not soak them in
  water, as this will cause water soluble
  micronutrients to be lost.
• Wash green leafy veggies in large amount of
  water, lifting it up and down in water. Wash two
  or three times till dirt and gritty material get
  removed.

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Cutting

• If they requires peeling, peel it very thinly, as
  there are nutrients under the skin.
• Young potatoes, carrots, and other veggies often
  do not require peeling and can be served with
  their skin on. They should be scrubbed thoroughly
  beforehand, to remove chemicals.
• To prepare green leafy vegetables cut off roots,
  remove coarse stems and undesirable leaves.
• Prepare just before cooking to prevent the
  destruction of vitamins by enzymes.
• Always use sharp knife for cutting.
• Do not cut them in very small pieces. By
  minimizing the surface area of food, fewer
  vitamins are lost when exposed to air.

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Cooking

• It is better if fruits and vegetables such as
  lettuce, radishes, carrot, peppers, apples,
  bananas cauliflowers are eaten raw, as relishes
  or in salad.
• Cook the vegetables in the minimum amount of
  boiling water. Placing them in boiling water
  destroys enzymes, so helps to preserve the
  vitamins.they should be cooked for the minimum
  time, with a lid on the pan.
• Cook green colored vegetables un covered, at
  first, to allow volatile acids to escape.
• Cook strong flavored vegetables uncovered.
• When vegetables are just tender, they should be
  drained served immediately. If kept hot, there
  will be further losses of vitamin C.
• Use the cooking water from vegetables to prepare
  soups and gravy.

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Minimal cooking means maximum nutritionSue
Gilbert
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Conservation Methods of Cooking

1. Baking.

1. Panning.

1. Steaming.

1. Cooking with skin on.

1. Microwave cooking.

• Microwave cooking pressure-cooking under steam
  are two of the best ways to preserve micro
  nutrients because these methods need minimal
  water and cooking time. Other methods that help
  safeguard nutrients in foods are stir-frying and
  steaming with a small amount of water.

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Conclusion

• Build A Healthy Base. For A Healthy Life Style
• Enjoy a variety of foods to assure a well
  balanced diet.
• Choose a variety of fruits and veggies daily (4-7
  servings), as it is a rich source of
  micronutrients.
• Studies shows, diet rich in fruits and vegetables
  can help prevent bone loss,risk of age related
  eye diseases, and reduction in cardiovascular
  disease risk.
• But! Micronutrients are very sensitive nutrients,
  they are lost in water, heat and air.
• From preparation to cooking , often involves some
  loss of nutritive value.

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Conclusion

• In order to save nutrients
• Fruits and vegetables should be chosen carefully.
• Wash well, leave edible skins or peels.
• Serve raw fruits and veggies whole or cut up in
  salads, side dishes, or for snacks and juices
  when possible.
• When cooking fruits and vegetables be sure to
  keep their shape, texture, flavor, and color.
• Steaming, micro waving and stir frying are good
  choices to retain nutrients when cooking.
• Using a small amount of water and a lid to reduce
  cooking time.
• Keep liquid used in cooking to add to soups and
  gravies for added nutrients.
• Don't overcook fruits and vegetables. Cook to
  tender-crisp state.
• Serve immediately.

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Work cited

• Food and Nutrition By D.N.Dastur
• Food and Nutrition By Anita Tull
• Healthy New Choice By Betty Crocker
• Food Studies By Dr. Perveen Liaquat
• Foundations of Food Preparation
  By Glady C. Peckham

• http//www.ivillage.com
• http//fruitsnvegetables.com
• http//www.fcs.vga.edu
• http//www.joskha.com
• http//www.web.acei.vive.edu
• http//lpi.oregonstate.edu

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Avoid Dietary Supplements
Aim for good health