Canadas Food Guide to Healthy Eating combines vegetables and fruits in one food

group and recommend 5 10 serving per day. Servings of these foods can be
fresh, uncooked or cooked, frozen, canned, dried or as juice.

Classification of Vegetables:
We will be classifying vegetables according to the part of the plant used.
1. Tubers:
A tuber is a large underground stem that stores nutrients. Tubers have
carbohydrates and vitamins. Potatoes are tubers.

2. Root Vegetables:
Roots store a plants food supplies and send nutrients and moisture to the rest
of the plant. Carrots, beets, turnips, and parsnips are examples

3. Bulb Vegetables:
A bulb is made up of layers of fleshy leaves surrounding a portion of stem.
They have intense flavour. Onion and garlic are examples.

4. Stem or Stalk:
Minerals and vitamins are transported through the stem or stalk to other parts
of the plant. Celery and asparagus are common stalk vegetables.

5. Leaves:
Leaf vegetables are a good source of vitamins and minerals. The darkest
green leaves have the most vitamin A. Spinach, lettuce, and brussels sprouts
are examples.

6. Flowers:
Broccoli and cauliflower are examples. They include the flower of the plant and
the stems. They are high in vitamins and mineral.

7. Fruits:
The fruit is the part of the plant that holds the seeds. Tomatoes, eggplant,
pumpkins and squash are fruits of the plant.

8. Seed Vegetables:
Seeds are high in carbohydrates and protein as well as vitamins and minerals.
Corn, peas, and beans are examples.
Choosing Fresh Vegetables
Steps in Choosing Vegetables:
Careful selection and correct storage of vegetables
Buy only what you can use while it is still fresh
Buy what is in season
Cost should not be the first consideration. Learn to recognize blemishes,
such as cuts or bruises, that do not affect food values and take
advantage of the lower prices.
Choose on the basis of the use for the vegetable. An example is: carrots
used in a stew dont have to be straight and all the same size as they
would for a veggie tray.

Cooking Vegetables
Methods of Cooking Vegetables:
1. Baking Vegetables can be peeled or scrubbed and cooked with the skin on,
baked in an oven proof dish- open or covered. They can be wrapped in foil
and baked or grilled.
2. Steaming- vegetables are placed over boiling water in a container with holes
in the bottom to allow the steam to get through.
3. Boiling- most nutrients are lost. To minimize the loss, start with boiling water
then simmer with the lid on.
4. Broiling place vegetables far enough away from the heat to avoid burning
and broil until just tender and brown.
5. Stir-frying has the maximum nutrient retention. Use a minimum of oil, a
high heat, and keep stirring. Cook only until tender and serve immediately.
6. Pressure Cooking- requires a pressure cooker. Nutrient loss is minimal
because cooking time is short but you can overcook the vegetables.
7. Microwave Cooking cut vegetables in uniform pieces, place in a suitable
dish, and cover the top with plastic wrap. Put a few holes in to let some of the
steam escape.
 Classification of Fruit

1. Berries:
Berries are the most perishable of all the fruit. They need to be handled
gently and washed just before serving. Examples are Blueberries, raspberries,
and strawberries.

2. Citrus Family:
They supply valuable amounts of vitamin C. The juiciest ones have thin,
smooth skins. Lemons, Limes, Oranges and Grapefruits are examples.

3. Tree Fruit:
They are from mature trees whose blossoms have to be pollinated. Apples
and Pears [sometimes called POMES] have a central core around the edible
portion- enclosed in a protective skin. Another group of tree fruit have a
single seed or pit. Cherries, peaches, nectarines and plums are examples.
They are called the soft fruit or Drupes and spoil more easily.

4. Vine Fruit:
They are melons- honeydew, cantaloupe, and watermelon. Grapes also grow
on a vine but they grow in bunches. All vine fruit should be stored in the
fridge.

5. Tropical or Exotic Fruit:

They are imported form countries with warmer climates. Bananas, pineapple,
papaya and coconut are examples. Kiwi, mango, passion fruit and
pomegranates are also examples.
Preparing and Cooking Fruit
Caring for fruit:
Washing removes dust, spray residue, and other contaminants
Slice just before serving because some fruit turns brown
Vitamin C is easily destroyed by oxygen, heat and water
Eat the skin because they have high amounts of nutrients directly under
them
Use a little water when cooking
Cook for the shortest time possible

Nutrients in Fruits

Fruit of all kind is valuable for the nutrients they provide. The vitamins and minerals
are the most important. Vitamin C can not be stored by the body, so a daily rich
source is needed. A serving of citrus fruit will provide enough for one day. What is
a serving?____________________________________

The most important mineral is iron. Apricots, dates, prunes and raisins, as well as
some fresh fruit, are good sources of iron.

Grades for Canned Fruits and Vegetables:

The Grade marks are: CANADA FANCY, CANADA CHOICE, and CANADA STANDARD

All grades have the same nutritional value. The Fancy grade does not have more
vitamins than the other grades. Grading depends on colour, shape, and size so
appearance only.

The three grades differ in appearance slightly:

CANADA FANCY: nicest looking, even sizes, best quality
CANADA CHOICE: Slightly older fruits and vegetables, more uneven sizes
CANADA STANDARD: uneven sizes, broken pieces, good for casseroles

The grades may differ in price. The best quality of CANADA FANCY will be higher
priced that the other grades. If you are buying the product for its nice appearance
this grade might be what you want. The other grades are just as good nutritionally
and taste-wise and might be cheaper.

Frozen Fruits and Vegetables are graded: CANADA FANCY & CANADA CHOICE