Fruits and Vege Life Display

8/4/2019 Fruits and Vege Life Display

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APPLESRich in Vitamin C which helps fight infections, helps alleviate allergic reactions, and aids in wound healing.

Choose apples that are firm with no soft spots.

Keep in plastic bags in the refrigerator .

Prepare apple dishes just before serving to minimize browning (oxidation).Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water.Nutritional Info( 1 medium sized apple)

Energy – 40Kcal, Water – 91.40g, Carbohydrate – 9.30 g,

Fiber – 0.7g, Vit C – 3.20 mg.

BANANAHave both a high amount of carbohydrates as well as

potassium.

Carbohydrate gives energy whereas Potassium is required for

normal growth and for proper nerve & muscle function.

Avoid bananas with brown spots that seem very soft.

Choose fruit that is firm and free of bruises.To further ripen bananas leave at room temperature for a

couple of days. Once ripe you can store in the refrigerator for

3 – 5 days.

Nutritional info ( 1 medium banana)

Energy - 103 Kcal, water - 73.30g, Potassium - 241mg,

carbohydrate - 23.60 g, Fiber - 0.5g, Vit C - 17.30mg.

PAPAYARich source of vitamin A and C.

One half of a small papaya can provide 150% of the

recommended dietary intake of Vitamin C. It is low in calories, fat

free, cholesterol free, and a good source of potassium, foliate, and

fiber.The papaya enzyme called papain, is used as a meat tenderizer.

Look for papayas that are partly or completely yellow in color,

depending on variety.

Avoid papayas that are bruised, shriveled, or have soft areas.

Nutritional info (per slice):

Energy – 56 Kcal, Water 144.10 gm, Fiber – 0.8gm,

Carbohydrate – 11.30gm, Carotenes – 1843 microgm,

Vit C – 112.80mg, Potassium – 62mg, Retinol – 307 micro-gm.

PINEAPPLEHigh content of Vit C, Potassium and Carotenes.

Vit C is critical in fighting off infections, helps alleviate

allergic reactions, and aids in wound healing.

Potassium is vital for proper nerve and muscle function, and

regulation of blood pressure & Carotenes are essential for growth and vision.

Select pineapples with a nice fragrant smell.

Avoid those pineapples with sour or fermented odors.

Nutritional info (1 medium sized fruit)

Energy – 290 Kcal, Potassium 625 mg, Vit C – 98 mg,

water – 566 gm, carbohydrate – 68.30 gm.,

Carotenes 1741 micro-gm



GRAPES About 80 percent water, making them a delectable low-calorie

snack or dessert.

Also add fiber to the diet and are naturally low in sodium.

Often eaten fresh, in preserves or canned in jellies, dried into

raisins, and crushed for juice or wine.

Raisins, or dried grapes, are a good source of iron. Look for firm, plump, well-colored clusters of grapes that are

securely attached to their green stems. Fully ripe grapes are soft

and tender.

Nutritional info( 8 fruits)

Energy – 60Kcal, Water – 71.90gm, Fiber – 0.9gm,

Potassium – 104mg, Vit C – 6.70mg.

POMEGRANATEIs a fruit the size of a large orange.

The leathery reddish-pink skin shelters the membranous walls

and bitter tissue that house compartments or sacs filled with

hundreds of seeds.

A translucent red pulp that has a slightly sweet and tart taste

surrounds these seeds.

Select fruit that is heavy for its size with bright, fresh color

and blemish-free skin.

Nutritional info (1 medium fruit)

Vit C – 9.8gram, carbohydrate- 26 gram

KIWIHigh in antioxidant vitamin C and a good source of fiber,

vitamin E and potassium. It is fat free, sodium free and

cholesterol free.

Select fruit with no bruises or soft spots. Avoid fruits with wrinkles or signs of exterior damage.

You can eat the fuzzy skin on the outside of the kiwifruit.

The skin is very thin and just needs to be rinsed and rubbed

lightly to dry.

Nutritional info (1 whole medium)

Vit C – 135.00mg, Fiber – 1.6gm, Potassium – 280mg.

MANGOCome in different shapes, sizes and coloring depending on the

ripeness.

Choose firm plump mangos that give slightly when pressure is

applied. Avoid those with bruised or dry and shriveled skin.can be considered ready to eat when slightly soft to the touch

and yield to gentle pressure.

Store at room temperature and out of the sun, until ripened.

Nutritional info (1 whole large)

Energy – 103Kcal, Carbohydrate – 21gm, Water – 122.70gm,

Vit C – 30.50mg, Potassium – 162mg.



ORANGEHighly valued for their vitamin C content.

Contains sufficient amounts of folacin, calcium, potassium,

thiamin, niacin and magnesium.

Eating the whole fruit provides 130% of the recommended

dietary allowance for vitamin C, less than the juice, but more

fiber, which is not present in the juice.Look for fruit that is firm and heavy for its size, with bright,

colorful skins. Avoid fruit with bruised, wrinkled or discolored

skins.

Nutritional info (1 whole medium)

Water - 67.50gm, Potassium - 79mg, Vit C - 30.70mg,

Fiber – 0.6 gm, Calcium – 31mg

STAR FRUIT An excellent source of vitamin C, is low fat, and naturally

sodium and cholesterol free. A small whole star fruit will

provide approximately 2/3 cup sliced.

Select firm, shiny skinned, even colored fruit. Star fruits will

ripen at room temperature and have lightly brown edges on the

ribs when it’s ripe. Store ripe fruits at room temperature for two to three days or

unwashed, and refrigerated, in a plastic bag for up to one week.

Nutritional info ( 1 medium sized fruit)

Energy-56 Kcal, Water-216.10gm, Carotenes-702mg,

Vit C-60.60mg, Potasium-233mg.

WATERMELONConsists of 92% water and 8% sugar.

Also contains high concentrations of lycopene, an antioxidant

that may help reduce the risks of cancer and other diseases.

Fat free, nutritionally low in calories and considered an ideal diet food, and is high in energy, making it a great energy boost.

Choose firm, symmetrical fruit free of cracks, bruises, soft spots

or mold.

Nutritional info (1/2 whole, large)

Energy – 400Kcal, Water – 1300gm, Fiber - 3gm,

Potassium 1115mg, Vit C – 79mg, Carotenes – 5861microgm,

PEAR Are a pome fruit relative of the apple .

Quick source of energy, due largely to high amounts of two

monosaccharides: fructose and glucose, plus Levulose.

Carbohydrates make up 98% of the energy provided by a pear, and carbohydrates are helpful in weight reduction diets

because they contain half as many calories as fat.

Avoid pears with bruises or cuts and dark brown colors.

Ripe pears should be stored in the refrigerator in a plastic

bag up to 3 days.

Nutritional info (1 medium sized)

Potassium- 210 gram, vit c- 7 gram, carbohydrate- 13 gram



PERSIMMONGlossy orange red skinned fruit is an excellent source of

vitamin A, a good source of vitamin C, and rich in fiber.

Choose persimmons with deep red undertones. Look for

persimmons that are round, plump, and have glossy and

smooth skin. Avoid fruits with blemishes, bruises or cracked skin and

missing the green leaves at the top.


Carbohydrate- 18 gram, vit c- 7.5 mg, calcium- 8 mg, iron-

15 mg

LEMON

Lemons are valued for their many uses in flavoring the food we

eat, as a garnish, and for household purposes.

Contain unique flavonoid compounds that have antioxidant and

anti-cancer properties. These may be able to deter cell growth in

cancers. Limonins found in lemons could also be anti-carcinogens.

Lemons should be firm and have a bright yellow color. Avoid soft, shriveled lemons with spots.

Store lemons at room temperature for about two weeks.


Vit c- 53 gram, water- 89 gram, protein- 1.1 gram

HONEYDEW

Melons are a good source of vitamin C and potassium. They have

high water content are relatively low in calories, and also fat and

cholesterol free.

One serving of honeydew melon will give you almost half of the vitamin C you need for one day.

Keep uncut melons at room temperature for two to four days or

until fully ripe, then refrigerate for up to 5 days. Refrigerate cut

up melon in a covered container up to 3 days.


Carbohydrate- 9 gram, protein- 0.5 gram, vit c- 18 mg



SPINACHLow in calories & a good source of iron and essential

nutrients such as vitamins A and C, minerals, and fiber.

Select leaves that are green and crisp, with a nice fresh

fragrance. Avoid leaves that are limp, damaged, or spotted.

Fresh spinach should be dried and packed loosely in a

cellophane or plastic bag and stored in the refrigerator crisper.

Nutritional info (1 cup chopped)

Water – 60gm, Carotenes – 2611mg, Iron – 2.4mg,

Potassium - 246mg, Magnesium – 43mg, Calcium – 58mg,

Fiber – 0.4gm, Vit C – 49mg

TOMATOHigh in vitamin C and also provide beta-carotene. The

National Cancer Institute published a study that showed an

association between consuming a diet rich in tomato-based

foods and a decreased risk of prostate cancer.

Choose plump tomatoes with smooth skins that are free from

bruises, cracks, or blemishes.Store tomatoes out of direct sunlight, because sunlight will

cause them to ripen unevenly. If you must store them for a

longer period of time, place them in the refrigerator.

Nutritional info (2 whole medium tomatoes):

Potassium - 125mg, Vit C - 25 mg, Carotenes - 765 micro-gm,

Magnesium - 17.42mg, Energy - 21 Kcal, Water - 90.70g.

BEANSOften called string beans because of a fibrous string that ran

along the seam of the bean.

It is best to handpick green beans from a market that sells

them loose.Choose slender beans (no thicker than a pencil) that are crisp

and free of blemishes. The beans should be a bright green color.

Keep green beans dry in a perforated plastic bag in the

refrigerator for 4 to 5 days.

Nutritional info (1 cup diced):

Water-108gm, Fiber-1.7gm, Protien-2.50gm,

Calcium-72mg, Potassium-62mg, Vit C-25.80gm.

CORNBecause of it’s high protein and carbohydrate content, corn

has been an important nutritional resource for thousands of

years.

Make sure the husks are green, tight and fresh looking.Pull the husk open to make sure that the ear contains

tightly packed rows of plump kernels.

If the corn is not cooked shortly after it is purchased, then

it should be stored in refrigerator.

Nutritional info (1cup)

Energy – 789 Kcal, Carbohydrate 153.90gm,

Protein–

20.40gm, Vit C–

19.50mg, Carotenes–

569microgm



BELL PEPPERGreat source of vitamin C.

Can be found in a rainbow of colors and can vary in flavor.

When selecting bell peppers, their skin should be firm without

any wrinkles, and the stem should be fresh and green.

Store unwashed bell peppers in a plastic bag in the refrigerator

for up to a week.Nutritional info ( 1 whole green bell pepper)

carotenes – 340 microgram, Vit C-181.40mg

*Note – Red bell peppers have three times as much vitamin C as

the green varieties and contain 11 times more carotenes.

CUCUMBERCool and moist due to their high water content. belong to

the same family as pumpkins, zucchini and watermelon .

Contain Vit C and Potassium which helps to fight

infections and aids muscle and nerve functions.

It’s important to look for firm cucumbers with rich green

color and no soft spots.Whole cucumbers should be refrigerated in a crisper for

up to a week.

Nutritional info( 1 whole cucumber)

Energy – 22Kcal, Water – 129.40g, Potassium – 104mg,

Vit C – 13.20mg, Carbohydrate – 4.60 g.

MUSHROOM A fungus, which grows in the dark and creates more

mushrooms by releasing spores.

Brimming with protein, B vitamins (riboflavin, niacin and

pantothenic), and minerals (selenium, potassium, and copper).

They're low in calories and may have antibacterial substances

to help the body.

Cooked fresh mushrooms offer the most nutritional benefit

versus the canned version that may have more sodium.

Nutritional info(1 cup – Diced)

Energy – 29 K cal, Water – 70.70gm, Potassium – 155mg,

Magnesium – 8.72mg, Vit C – 7.50mg, Phosphorus – 70mg.

SWEET POTATOContain an enzyme that converts most of its starches into

sugars as the potato matures. This sweetness continues to

increase during storage and when they are cooked.

Choose firm, dark, smooth sweet potatoes without wrinkles,bruises, sprouts, or decay.

It spoil rapidly. Do not store them in the refrigerator, where

they will develop a hard core and an "off" taste.

Cook them whole whenever possible as most of the nutrients

are next to the skin, and skins are easier to remove after they

have been cooked.

Nutritional info (1 whole Large)

Potassium – 1430mg, Vit C – 162.10mg, Calcium – 109mg.



CARROTGood source of vitamin A and Beta Carotene that is very

important for healthy eyesight, skin, growth, and helps our body

resist infection.

Have a higher natural sugar content than other vegetables except

beets.

Pick carrots that are deep orange in color. More beta carotene is present in carrots that have a darker orange color.

Storing them in the refrigerator will preserve their flavor,

texture, and the beta carotene content.

Nutritional info( 1 medium carrot)

Carotenes – 2356 micro-gm, Vit C – 9.10mg, water – 116 gram.

ONIONLow in calories and in most nutrients.

Contain quercetin, a flavonoid (one category of antioxidant

compounds), and allium.

Look for onions that feel dry and solid all over, with no soft

spots or sprouts.

Kept in a cool, dry open space away from bright light in an area that allows for air circulation.

Use raw or cooked onions to season stews, soups, tomato sauces

or vegetables.

Nutritional info( 1 medium onion)

Protein- 1 gram, carbohydrate- 11 gram,



CABBAGEOne of the oldest vegetables, continues to be a dietary staple

and an inexpensive food.

An excellent source of Vitamin C.

Cabbage contains glucosinolates, which may help to prevent

cancer.

Look for solid, heavy heads of cabbage. Avoid cabbage that

has discolored veins or worm damage.

Keep cabbage cold. This helps it retain its vitamin C content.

Nutritional info ( ½ cup)

Protein- 1.28 gram, vit c- 36.6 mg, calcium- 40 mg,

iron- 0.47 mg, magnesium- 12 mg, potassium- 170 mg

CAULIFLOWER An excellent source of Vitamin C.

Contains a high amount of vitamin C, folate, fiber, and

complex carbohydrates.

It is also a cruciferous vegetable being studied for its role in

reducing cancer risk.

Can also be found in light green and purple colors.

Avoid cauliflower with brown patches.

Nutritional info ( ½ cup)

Carbohydrate- 5.8 mg, protein- 1.28 mg, vit c- 36.6mg,

Calcium- 40 mg, potassium- 170 mg

PEAS A member of the legume family

A good low calorie source of protein. A 100-calorie serving of

peas (about ¾ cup) contains more protein than a whole egg or a

tablespoon of peanut butter and has less than one gram of fat and no cholesterol.

Fresh green peas should be refrigerated. Half of their sugar

content will turn to starch within six hours if they are kept at

room temperature.

Nutritional info ( ½ cup)Protien-5.4gram, vit c- 40 mg, magnesium-33 mg,

potassium- 244mg

GARLICClaimed to help prevent heart disease, including atherosclerosis

high cholesterol, high blood pressure, and to improve the immune

system. Garlic may also protect against cancer.

Choose from plump, dry heads that feel firm. Avoid soft, mushy or shriveled cloves.

Stored in a cool, dark place (though not a refrigerator) and can be

kept for several weeks.

Nutritional info 1 cup

Protein- 8.6mg, calcium- 246 mg, iron- 2.3 mg,

magnesium 34 mg, potassium- 545mg

Fruits and Vege Life Display

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