Cleaning Fruits and Vegetables

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“Fabulous Fruits and Vital Vegetables” by Georgina Cundall Page 32 of 101Use Fruits and Vegetables for their Nutritional ValueMore and more Americans are adopting a diet containing morefruits and vegetables.People are shifting to fruit and vegetable snacks instead of fast foodand candy bars.It is essential to understand the nutritional value of the foods youare eating to get the most benefits.Many Americans follow the rule of including at least five servings offruits and vegetables in their daily diet. Be sure to include a varietyof fruits and vegetables instead of sticking to only specifiedvarieties.Understanding the nutrient value of each fruit and vegetable canhelp you develop healthy food choices.Some common vegetables and fruits that may be included in yourdiet are corn, iceberg lettuce, potatoes, apples and bananas.These are nutritious but you should also eat others for addednutritional benefits.Eating fruits and vegetables rich in vitamin A, beta-carotene,vitamin C and fiber can help your body to guard you againstnumerous diseases.It may be confusing when you try to make a good choice of fruits orvegetables for your consumption.Copyright © 2008 ~ All Rights Reserved 32.
“Fabulous Fruits and Vital Vegetables” by Georgina Cundall Page 33 of 101The following tips may help you make great choices of fruits andvegetables for your daily consumptions:(I) Include at least one orange and one dark green vegetable toyour daily diet to get some vitamin A and folate.Orange vegetables include squash, carrots, pumpkin, sweetpotatoes, or yams. You can substitute orange-colored fruit for anorange vegetable though the amount of vitamin A will, of course,vary.Orange colored fruits include cantaloupes, nectarines, mangos,papaya, apricots, and peaches. Dark green vegetables includedandelion greens, broccoli, arugula, chard, mustard greens,collards, spinach, kale or romaine lettuce.(II) Do not compromise on your nutrition even when you are shorton time.Pre-bagged vegetables, like leafy greens, baby carrots or greenbeans can be easily prepared for a salad or tossed for a quick stirfry.(III) Frozen or canned vegetables have some nutritional value butfresh is usually considered the best choice.Frozen foods retain most of their nutrients.Select only canned vegetables with low sodium content. Or, you candrain these vegetables to lower their salt and sodium content.When choosing frozen fruit packed in juice, select unsweetenedfrozen fruit. Fruits in sugar syrup contain more calories.Other fruits are sometimes packed in pear juice because it issweeter than many other fruit juices.Copyright © 2008 ~ All Rights Reserved 33.
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Cleaning Fruits and Vegetables

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