1.This document is FCS8723-Eng, one of a series of the Department of Family, Youth, and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: August 2001. Reviewed by: Jennifer Hilla n, MSH, RD, LD/N, University of Florida. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educational information and other services only to individuals and institutions that function without regard to race, color, se x, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servic e office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Isabel Valentin-Oquendo, MS, RD, LD/N, curriculum coordinator, Family Nutrition Program, Department of Family, Youth, and Com munity Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8723-EngChoose Fruits and Vegetables1Isabel Valentin-Oquendo2Vegetables and fruits are on the second level of the Food Guide Pyramid. These foods are rich in vitamins and minerals. Theyre also naturally fat-free (with some exceptions). Include foods from these two food groups in every meal. Make it your goal to eat 5 a day!Vitamin CBroccoli, raw Citrus fruit Guava Red bell pepper Strawberries TomatoFolateGreen leafy vegetables Orange juice Beans and lentils Write down fruits and vegetables you are willing to try this week or this month:_______________________________________ _______________________________________ _______________________________________Vitamin AApricot Cantaloupe Carrots Mango Papaya Pumpkin Sweet potatoCooking VegetablesPreserve vitamins in cooked vegetables by using one of these cooking methods. For each method, cook vegetables until just tender to keep the most nutrients. Bake/broil/grill: Spray vegetables with cooking spray or lightly drizzle some vegetable oil over them. For even cooking, turn vegetables several times.
Choose Fruits and Vegetables Page 2 August 2001 Microwave: This method requires no fat and only a small amount of water. Put vegetables in a microwave-safe dish with 1 or 2 tablespoons of water and loosely cover with the appropriate lid or plastic wrap (poke holes to let the steam out). Steam: Put vegetables in a saucepan with 1 or 2 tablespoons of water; cook over medium heat. Stir fry: Drizzle a small amount of vegetable oil in a shallow pan or a wok and heat the oil. Add chopped or thinly sliced vegetables.Ways to add vegetables to your diet Add vegetables to casseroles, soups, and stews. Stretch ground meat by adding chopped vegetables. Add grated carrots, diced tomatoes, and sliced mushroom to spaghetti sauce. Top pizza with vegetables green peppers, mushrooms, tomatoes, broccoli, zucchini the list goes on! Drink your vegetables! There is a wide variety of vegetable juices available. Be adventurous and try them! Grate veggies and add to bread, muffin, and pancake batter.