Vegetables and Fruit

Question 1

green veg examples

Answer 1

spinach
cabbage
kale
broccoli

Question 2

roots and tubers example

Answer 2

carrots
potatoes
parsnips
beetroot

Question 3

pulse veg examples**

Answer 3

LBV PROTEIN
Peas
chickpeas
lentils
beans
kidney beans

Question 4

fruit vegetables examples

Answer 4

tomatoes
cucumbers
courgettes
aubergines

Question 5

bulbs example

Answer 5

garlic
onion
leek

Question 6

stem example

Answer 6

clearly
asparagus

Question 7

what % of carbohydrate does root veg contain

Answer 7

5-20%

Question 8

what % of carbohydrate do pulse veg contain

Answer 8

3-20%

Question 9

what % of protein do pulse veg contain

Answer 9

2-8%

Question 10

minerals present in veg

Answer 10

calcium,iron

potassium in green and pulses

Question 11

vitamins in veg

Answer 11

A and C in all

B6 and folate in green and pulses

Question 12

Nutritive value of Vegetables: Protein

Answer 12

Roots, greens and fruits contain small quantities of LBV protein.
Pulses are a better source of protein.
Soya beans supply HBV protein.
Protein is needed for the growth and repair of body cells, muscle and tissue.

Question 13

Nutritive value of Vegetables: Fat

Answer 13

Veg is lacking in fat.
Exceptions are: olives and soya beans which contain polyunsaturated fat.
Polyunsaturated fat is needed for cognitive function and brain development

Question 14

Nutritive value of Vegetables: Carbohydrate

Answer 14

Pulse veg: good source of cellulose in diet.
Pulses, root veg and potatoes contain high proportion of starch.
Small amounts of sugar are found in some vegetables such as carrots, beetroots and onions.
Carbohydrate is needed to provide the body with heat and energy, fibre prevents constipation.

Question 15

Nutritive value of Vegetables: Vitamins

Answer 15

Dark green veg, (spinach) and yellow/orange or red coloured veg such as peppers and carrots, are the best sources of beta carotene (A) — needed for skin and eyes.
Leafy green and fruit vegetables (tomatoes/peppers) are the best sources of vitamin C. Potatoes have Vit C.
Vitamin B6 is found in pulse veg, leafy green veg supply folate which prevents spina bífida and neural tube defects.

Question 16

Nutritive value of Vegetables: Minerals

Answer 16

Vegetables supply small quantities of calcium (teeth and bones) and iron.
Root vegetables and leafy green veg are best sources of calcium. (absorb vit D)
Dark green veg are an important source of iron in diet (production of haemoglobin to transport around the body)
Vegetables contain traces of other minerals such as zinc, potassium and iodine.

Question 17

Nutritive value of Vegetables: Water

Answer 17

all veg contain a high proportion of water
maintains an internal body temp

Question 18

What may inhibit the absorption of calcium and iron

Answer 18

Oxalates (in spinach)
Phytic acid (in pulses)
sometimes cellulose

Question 19

Dietetic Value of Vegetables: C

Question 20

Dietetic Value of Vegetables: A (age/avoid)

Question 21

Dietetic Value of Vegetables: V

Question 22

Dietetic Value of Vegetables: A (availability)

Question 23

Grading and Labelling Fresh fruit and veg: All produce must be:

Answer 23

in good condition (clean, no chemicals, no disease)
Graded according to size
Classed according to quality (extra, I, II)
Labelled (quality, class, packers name and address, country of origin)

Question 24

Class extra

Answer 24

very high quality
unblemished produce

Question 25

Class I

Answer 25

good quality produce
uniform size and shape with no defects

Question 26

Class II

Answer 26

marketable quality
minor defects

Question 27

Buying Vegetables.
To retain maximum nutrients and avoid waste when shopping for vegetables:

Answer 27

• Plan meals and buy fresh hood quality veg in usable quantities
• Buy veg when in season, produce is plentiful, costs less, at its best in terms of nutritive value, flavour and texture EG: Potatoes in early winter
• Choose loose or netted produce rather than prepacked in plastic
• Avoid buying washed veg as it spoils more quickly
• Select medium sized veg (best flavour) with no bruising or discolouration
• Look for characteristics of freshness EG: in green veg: leaves should be crisp, closely backed head, no insects or slugs

Question 28

Signs of Freshness in Vegetables: Green

Answer 28

crisp green leaves
closely packed head
no evidence of insects or slugs

Question 29

Signs of Freshness in Vegetables: Roots and Tubers

Answer 29

Firm and heavy in relation to size
Correct colour
No excess soil

Question 30

Signs of Freshness in Vegetables: Pulses

Answer 30

Full, firm pods
Heavy for size
Not discoloured or shrivelled

Question 31

Signs of Freshness in Vegetables: Fruits

Answer 31

bright colour
no mould or growth
medium size

Question 32

Signs of Freshness in Vegetables: Stems

Answer 32

correct colour
attached
leaves not withered
crisp stalk

Question 33

Signs of Freshness in Vegetables: Bulbs

Answer 33

Medium
firm
no mould or growth

Question 34

Storing Vegetables.
To maintain good quality:

Answer 34

• Cool dark ventilated place
• remove from plastic bags and store loosely in vegetable rack or salad drawer in fridge
• store salad vegetables in sealed bags in the fridge
• remove any spoiled or damaged veg from stored produce
• avoid storing for prolonged periods: use quickly after purchase

Question 35

Preparing Vegetables .
To minimise loss of vitamins (c)

Answer 35

eat raw where possible
prepare shortly before cooking
avoid peeling or scrape thinly
chop or slice quickly using sharp knife
don’t steep in water

Question 36

Oxidase

Answer 36

an enzyme that is naturally present in the cell walls of fruit and veg that destroys vitamin C
it is released when fruit and veg are cut
Vit C is also reduced by exposure to oxygen and light or by steeping in water

Question 37

Cooking Vegetables and Fruit.
To avoid mineral and vitamin loss, maintain colour flavour and texture:

Answer 37

• Cook quickly in covered saucepan, using least amount of liquid.
• Use cooking liquid from vegetables for soups, stocks and gravies
• Steaming, pressure cooking and microwave cooking that keep vit and mineral loss to a minimum.
• Avoid overcooking - serve al dente
• Stir fry or roast quickly using minimum amount of veg oil.
• avoid adding lots of sugar to cooked fruit.

Question 38

Effects of Heat/Cooking on Vegetables and Fruit

Answer 38

• They absorb water and swell
• Cellulose softens and starch grains burst, so veg becomes more digestible.
• some mineral and vitamin loss, which may be destroyed by high temps or may leach into cooking liquid
• enzymes are denatured and micro organisms are destroyed
• overcooking causes loss in colour, flavour and texture and destroys. vitamin C

Question 39

Processing Fruit and Vegetables: Freezing