Chapter 30
Important source: dietary fiber carbohydrates fat free low in sodium source of vitamins Vitamin C Potassium Photo chemicals Beta carotene Oranges = folic acid Bananas = magnesium Raisins = iron
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On a 2,000 calorie a day diet, a person needs two cups of fruits each day.
Look for: Condition Denseness Color Aroma Size Shape
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Fruits are highly perishable and lose quality quickly.
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Never wash fruit before refrigerating. Wait until you are ready to eat them.
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Store under-ripe fruits at room temperature, in a paper bag, or in a plastic bag with holes.
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Store bananas uncovered, at room temperature.
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Store cherries, berries, and grapes in the refrigerator, unwashed.
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Store citrus fruits at room temperature, or refrigerated for longer storage.
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Keep melons in a plastic bag in the refrigerator to keep it’s flavor.
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Refrigerate fruits that have been cut, in an air tight container.
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Always wash fruit under cool, running water. Never soak them!
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In general, fresh & frozen fruits are more nutritious than canned fruits.
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Dried fruits generally have a high concentration of natural sugar.
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Cooking fruit will change the color, flavor, and texture of fruit, but not the calories.
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to the water when cooking fruit helps the fruit retain its shape.
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Grilling fruit gives them a delicious flavor and a caramelized color.
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Microwaving fruits allows them to cook quickly, keep their flavor and shape, and retain the most nutrients.