Fruits & Vegetables
SAFETY TIPS FOR HANDLING FRESH FRUIT AND VEGETABLES
   

VEGETABLES

 

SAFETY TIPS FOR HANDLING FRESH FRUIT AND VEGETABLES

   

  • Purchase fruits and vegetables that look and smell fresh and handle them gently to avoid bruising.

  • Throw away any fruit or vegetable that is moldy or slimy.

   

  • Wash fruits & vegetables whole produce thoroughly under clean running tap water before use. This is vital to remove any dirt or extraneous matter that may on the outer skin. Besides, this would also reduce the bacterial contamination to the inner flesh.

  • Do Not wash fruits or vegetables with detergent as they can absorb the detergent.

   

  • Store all cut fruit and vegetables in covered containers in the refrigerator. Once produce is cut bacteria can grow on surface.

   

  • Wash your hands well with soap and use clean utensil, and clean cutting board.

   

  • To minimize hazards of pesticides residues,

    • throw away the outer leaves of leafy vegetables such as lettuce or cabbage.
   
    • Peel and cook when appropriate although some nutrients and fiber maybe lost when produce is peeled.
 
   
Vegetables  
   

Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber.

   
  • The deeper the color, the richer the nutrient content.
  • Vitamins A and C help night vision, help heal cuts and keep skin healthy.
  • All vegetables are sources of fiber. Fiber promotes regular digestion and may reduce the risk for certain cancers.
  • All vegetables, except avocados and olives, are naturally low in fat.

LET'S KNOW THE VEGETABLES, BETTER

  
Spinach    

It is a low-growing fleshy-leafed annual that forms a heavy rosette of broad, crinkly tender leaves. The glabrous (non-hairy) leaves, which are the edible vegetable portion, are ovate (oval, but broader toward the base) to orbicular (round) in shape with the lower leaves being wider and the higher leaves being narrower. The leaves may be savoyed (puckered) or smooth.

 

Leaf stems are also edible, but less preferred because of toughness. The leaves are lobed at the base and sometimes lobed on their sides.

 

Nutrient in Spinach per 100 Grams
Nutrient  
Water (g) 91.58
Calories 15.75
Protein, g 2.86
Fat g 0.35
CHO: total, g 3.50
CHO: fiber, dietary g 3.20
Ash, mg 1.72
Calcium, mg 99.00
Phosphorus, mg 49.00
Iron, mg 2.71
Sodium, mg 79.00
Potassium, mg 558.00
Vitamin A, IU 6715.00
Thiamine, mg 0.078
Riboflavin, mg 0.189
Niacin, mg 0.724
Ascorbic Acid, mg 28.10
 

Check for following while buying:

Spinach plants should be well-developed and stocky. They should have fresh, crisp, clean leaves of good green color. Straggly, long-stemmed, overgrown plants or plants with seedstalks are undesirable. Plants with coarse leaf stems may be tough. Wilted spinach, or decaying spinach (with soft, slimy rot) is undesirable. Small, yellowish-green heart leaves are not objectionable. Most fresh market spinach is savoy type, but leaf type (whether savoy or smooth) is not an indicator of quality.

 
   
Cabbage
   

Cabbage is cultivated for its large leafy head. Flowers are formed on a terminal raceme (growth axis) and have four sepals (outer leaves) in the form of a cross. Cabbage roots are mostly in the upper 12 inches of the soil.

 
 


Most cabbage is green, but there are also varieties withredor purple foliage. The heads are more or less compact, depending on the variety, and range in shape from roundish to oval to flattened spheres. The heads consist of numerous thick, overlapping smooth leaves.

 

Nutrient in Cabbage per 100 Grams

Nutrient  
Water (g) 92.52
Calories 24.00
Protein, g 1.21
Fat g 0.18
CHO: total, g 5.37
CHO: fiber, dietary g 1.10
Ash, mg 0.72
Calcium, mg 47.00
Phosphorus, mg 23.00
Iron, mg 0.56
Sodium, mg 18.00
Potassium, mg 246.00
Vitamin A, IU 126.00
Thiamine, mg 0.05
Riboflavin, mg 0.03
Niacin, mg 0.30
Ascorbic Acid, mg 47.30

 




Check for following while buying:

Cabbage heads should be firm or hard and heavey for their size Outer leaves should be a good green or red color (depending on type), reasonably fresh, and free from serious blemishes. The outer leaves (called"wrapper" leaves) fit loosely on the head and are usually discarded, but too many loose wrapper leaves on a head cause extra waste.

"Some early-crop cabbage may be soft or only fairly firm--but is suitable for immediate use if the leaves are fresh and crisp. Cabbage out of storage is usually trimmed of all outer leaves and lacks green color, but is satisfactory if not wilted or discolored.

 

 

Avoid: New cabbage with wilted or decayed outer leaves or with leaves turning decidedly yellow. Worm-eaten outer leaves often indicate that the worm injury penetrates into the head. Storage cabbage with outer leaves badly discolored, dried, or decayed probably is over-aged. Separation of the stems of leaves from the central stem at the base of the head also indicates over-age.

Potato  

Check for following while buying:

The portion of the potato plant that is eaten is a part of the underground stem system used for food storage by the plant. "The potato tuber is an enlarged portion of the underground stem, rhizome or stolon. It represents mostly stored or surplus carbohydrate material not used by the plant for vegetative growth, fruiting and other essential life processes.

 

Potatoes of any kind or size should be firm, relatively smooth, clean, reasonably well shaped, not badly cut, bruised or skinned, nor should they show any green from light-burn. They should not be wilted or show sprouts. Cooking quality varies by variety and production areas.
 

Nutrient in Potato per 100 Grams
Nutrient  
Water (g) 78.96
Calories 79.00
Protein, g 2.07
Fat g 0.10
CHO: total, g 17.98
CHO: fiber, dietary g 0.44
Ash, mg 0.89
Calcium, mg 7.00
Phosphorus, mg 46.00
Iron, mg 0.76
Sodium, mg 6.00
Potassium, mg 543.00
Vitamin A, IU --
Thiamine, mg 0.021
Riboflavin, mg 0.038
Niacin, mg 1.033
Ascorbic Acid, mg 11.40
 
 
   
Eggplant  

The eggplant belongs to the Solanaceae or nightshade family, which also includes the potato, tomato and sweet pepper. The eggplant is a tender, bushy, erect plant that may live for more than a year but is cultivated as an annual. The plant thrives under relatively high temperatures with a long growing season and attains a height of 2 to 4 feet. A good quality eggplant is firm, heavy in relation to size, with a uniform dark rich purple color, and free from scars or cuts.

 
A wilted, shriveled, soft, or flabby eggplant will usually have a bitter or otherwise poor flavor. Worm injury can be seen on the surface and, if severe, will probably indicate excessive waste. Decay appears as dark brown spots on the surface and may progress rapidly.  

Peas
 

 

Peas lose their sweetness and delicate flavor as they mature. Those of the best quality are young, fresh, tender and sweet. Quality is indicated by the color and condition of the pod, which should be bright green, somewhat velvety to the touch and fresh in appearance. Some varieties have large puffy pods that stand out away from the peas so that they never appear to be well filled even though the peas are well developed. The pods should be well to fairly well filled and the peas well developed. Pods of immature peas are usually flat, dark green in color and may have a wilted appearance.
 
   
   

Pods that are swollen, of poor color, or more or less flecked with grayish specks may be in an advanced stage of maturity and the peas may be tough and of poor flavor. A yellowish appearance indicates age or damage. Peas with such appearance are poor in flavor or too tough for satisfactory table use. Watersoaked pods should be avoided as well as those that show evidence of mildew.

 
   
   
Garlic  
 
   

Garlic, (Allium sativum) contains allylic sulfides which protects against carcinogens by chelating production of the enzyme, glutathione-S-transferase. Other garlic chemicals are antihyperlipidemic and antihypertension.

 

The benefits that some hypothesize can be listed as follows: increase antimicrobial activity (anti-yeast/anti-viral) contribute aniti-diabetic and anti-arthritic effects. enhance the immune system through an increase in immune cell activity Protect the nervous system through memory enhnacement Prevent cancer (by inhibitng the formation of cancer-causing compounds and their binding to DNA) detoxify foreighn chemicals in the body. reduce cholesterol and triglycerides Is green garlic safe to eat?

 

 

 
Cauliflower  
 

Cauliflower (BRASSICA OLERACEA var. BOTRYTIS) belongs to the cabbage family (CRUCIFERAE), and is so closely related to broccoli that both are designated of the same variety. The genus OLERACEA includes all kinds of cabbage, cauliflower, broccoli, kale, Brussels sprouts, collards and kohlrabi. Cauliflower is a biennial plant producing an edible head of malformed and condensed flower whose stalks are short, fleshy and closely crowded.

Good quality in cauliflower is indicated by white or creamy-white, clean, firm, compact curd, with the jacket leaves (outer leaf portion remaining) fresh, turgid and . Large or small heads, equally mature, are equally desirable. A slightly "ricy" or granular appearance is not objectionable unless the flower clusters are spreading. Spreading occurs when the flower clusters have developed enough to cause a segragation of the clusters which makes the curd open or loose. Spotted, speckled, or bruised curds should be avoided unless they can be trimmed without excessive waste.

 
   
 
FRUITS  
   

Fruit and fruit juices provide important amounts of vitamins A and C ,fiber and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day.  The amount of these nutrients in each variety varies. Strawberries and citrus fruits, such as oranges and grapefruit, are excellent sources of vitamin C. Cantaloupe and apricots are good sources of vitamin A. Eat a variety to get the amount of vitamin A, vitamin C and fiber needed daily.

   

Vitamins A and C help night vision, help heal cuts, and keep skin healthy.
 

  • Fruits are a source of fiber. Fiber helps promote regular digestion and may reduce the risk for certain cancers.

  • All fruits are naturally low in fat.

Here are some selection tips:

  • Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Pass up fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.

  • Eat whole fruits often - they are higher in fiber than fruit juices.

  • Count only 100 percent fruit juice as fruit. Punches, and most fruit "drinks" contain only a little juice and lots of added sugars.

Here are some selection tips:

  • Different types of vegetables provide different nutrients. For variety eat:

    • dark-green leafy vegetables (spinach, romaine lettuce, broccoli);

    • deep-yellow vegetables (carrots, sweet potatoes);

    • starchy vegetables (potatoes, corn, peas);

    • legumes (navy, pinto, and kidney beans, chickpeas);

    • other vegetables (lettuce, tomatoes, onions, green beans)

  • Include dark-green leafy vegetables and legumes several times a week - they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.

  • Go easy of the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.

  • Use low fat salad dressing.