fruit, veg, and salads

• Vegetables


  • Nutritious foods

  Add a wide variety of colour, taste and texture to the diet

  Eaten raw or cooked, fresh or processed
• Classification of vegetables


  root, green, fruit, legume/pulse
• Nutritive value of vegetables

  Protein: Pulses are a valuable source of LBV protein

  Fat: Vegetables lack fat unless added in cooking or serving

  Carbohydrates: Vegetables are an excellent source of fibre. Some provide starch, for example __________ and there is some sugar present

  Vitamins: Vegetables are a valuable source of vitamin C and many contain vitamin A

  Minerals: Vegetables are an important source of calcium and iron

  Water: Vegetables have a high percentage of water
• Vitamin A


  A fat-soluble vitamin. Explain how vegetables which do not contain fat can be a source of this vitamin.
• The best way to eat fruit and vegetables

  Raw, as some vitamins are lost during cooking. Salads are therefore a very useful option in the diet.
• Nutritive value of a salad

  Will depend on the ingredients used. For example, the nutritive and dietetic value of a salad that uses only fresh fruit and vegetables will be different to that of a potato salad that uses full-fat mayonnaise.
• Dietetic value of salad

  Salad is useful in vegetarian and vegan diets.

  It is useful in low-calorie and low-cholesterol diets.

  It is useful in high-fibre diets.

  Salad adds colour, flavour and texture to the diet.
• Safe and hygienic practices for preparing salad

  Use only the freshest ingredients and prepare just before serving.

  Wash salad vegetables gently under cold running water. Remove excess water by patting gently in a clean tea towel or using a salad spinner.

  Serve with salad dressings for additional flavour. Add dressings just before serving or serve on the side. Watch out for high-fat content in dressings.
• Fruit


  • Fruit is a very important food in the diet. It contains many vitamins and minerals and is high in fibre and low in fat.
• Methods of cooking vegetables and fruit

  • Boiling, e.g. boiled potatoes

  Roasting, e.g. roast peppers

  Steaming, e.g. steamed broccoli

  Poaching, e.g. poached pears

  Stir-frying, e.g. stir-fried beansprouts

  Grilling, e.g. grilled tomatoes

  Vegetables, with the exception of potatoes, should be served al dente.
• Increasing fruit and vegetables in the diet

  • Drink unsweetened fruit juices and smoothies.

  Increase vegetable portions to add bulk to your meals.

  Add extra vegetables to dishes such as Spaghetti Bolognese.

  Serve side salads with meals.

  Add fruit to cereals and yoghurts.

  Make soup using fresh vegetables.

  Eat fruit for snacks and dessert, such as fresh fruit salad.
• EU Grading Regulations


  All vegetables and fruit sold in Ireland must be correctly graded for quality and labelled in accordance with European Union regulations.

  Quality: all vegetables and fruit for sale must be sound (in good condition and blemish free), relatively clean, chemical free and graded for quality.

  Labels: labels must show (a) quality or class, (b) country of origin and (c) variety.

  Extra class: best quality

  Class I: good quality

  Class II: marketable, but with small defects
• Organic vegetables


  Organic vegetables and fruits are grown without the use of artificial pesticides and chemical fertilisers.

  They cost more to grow, so tend to be more expensive to buy. Labels will indicate if vegetables and fruit are organically grown.

  There is more information on food sustainability in Chapter 2.
• How many servings of fruit and vegetables are recommended in the Food Pyramid?

  5-7 servings per day