Fruit and Vegetable Fruit and Vegetable Extravaganza!Extravaganza!

Eat Your Colors the Easy Eat Your Colors the Easy WayWay

5 to 9 servings every day1 Fruit serving =

1 medium-size piece of fruit¾ cup (6 ounces) 100% fruit juice½ cup frozen, canned or fresh cut up fruit¼ cup dried fruit

1 Vegetable serving =½ cup raw or cooked vegetables¾ cup (6 ounces) 100% vegetable juice1 cup raw, leafy vegetables

Eat the RainbowEat the Rainbow

Green Yellow or OrangeRedBlue or PurpleWhite

Ways to Increase IntakeWays to Increase Intake

Have 2 servings at breakfastDrink a glass of 100% of fruit/vegetable

juiceTop cereal or pancakes with berries or

sliced bananasScramble eggs with chopped vegetablesHave a smoothie made with fresh, frozen

or canned fruit

Ways to Increase IntakeWays to Increase Intake

Choose 2 different colored vegetables at lunch and supperEat salads with romaine lettuce, dark,

leafy lettuce or spinachSubstitute sweet potatoes for white

potatoesStir mixed vegetables into soups, stews

or casseroles

Ways to Increase IntakeWays to Increase Intake

Have spaghetti with tomato sauce and extra vegetables

Treat yourself to a fruit salad for dessertSeason foods with onions, garlic, chives,

parsley or other herbs and peppers

Ways to Increase IntakeWays to Increase Intake

Have colorful, healthy snacksGrab apples, grapes, oranges, pears or

peaches for quick snacksMake a smoothie with fresh, frozen or

canned fruitMunch on raw veggies and low-fat dipTry dried fruit with nuts and dry cereal

Buying TipsBuying Tips

Purchase produce that is not bruised or damaged.

When selecting fresh-cut produce, choose only those items that are refrigerated or surrounded by ice.

Bag fresh fruits and vegetables separately from meat, poultry and seafood products.

Storage TipsStorage Tips

To maintain quality and safety of fresh produceKeep perishable produce (strawberries,

lettuce, herbs and mushrooms) in a refrigerator at temperature of 40° or below.

All produce that is purchased pre-cut or peeled should be refrigerated.

Storage TipsStorage Tips

Storage Location Fruits and Melons Vegetables

Store in refrigerator apples (more than 7 days) apricots blackberries blueberries cherries cut fruits figs grapes nashi (Asian pears) raspberries strawberries

artichokes asparagus green beans lima beans beets Belgian endive broccoli Brussels sprouts cabbage carrots cauliflower celery cut vegetables

green onions herbs (not basil) leafy vegetables leeks lettuce mushrooms peas radishes spinachsprouts summer squash sweet corn

Storage TipsStorage Tips

Ripen on the counter first, then store in the refrigerator

avocados kiwifruit nectarines, peaches pears plums, plumcots

Store only at room temperature

apples (fewer than 7 days) bananas grapefruit lemons, limes mangoes muskmelons oranges papayas persimmonspineapple pomegranates watermelons

basil (in water) cucumbersdry onions†eggplant garlic†ginger pepperspotatoes†pumpkins winter squashes sweet potatoes†tomatoes

Preparation TipsPreparation Tips

Cut away any damaged or bruised areas. Thoroughly wash all produce before eating.

Wash under running water just before eating, cutting or cooking.

Never use any detergent or bleach solution.

Scrub firm produce such as melons and cucumbers with a clean produce brush.

Dry produce with clean cloth or paper towel.

What About Pre-washed What About Pre-washed Produce?Produce?

If it states on package it is pre-washed, it can be used without further washing.

As an extra measure of caution, you can wash it again just before you use it.

Precut or pre-washed produce in open bags should be washing before using.

Health Risks with Health Risks with Raw SproutsRaw Sprouts

Rinsing sprouts first will not remove bacteria.

To reduce the risk of illness, do not eat raw sprouts such as bean, alfalfa, clover or radish.

Cook sprouts thoroughly before eating to reduce risk of illness.

Separate for SafetySeparate for Safety

Keep produce that will be eaten raw separate from other foods and from kitchen utensils used for those products.

Be sure to wash cutting boards, dishes, utensils and countertops between preparing raw meats or seafood and produce.

Use kitchen sanitizers on cutting boards and countertops periodically. If using plastic or other nonporous cutting

boards, run through dishwasher after use.

Fruit and Vegetable JuicesFruit and Vegetable Juices

Select pasteurized products. Unpasteurized juices

Should be kept in the refrigerated section of the store or on ice.

Must have a warning label regarding foodborne illness on package.

Fresh squeezed and sold by the glass – does not require warning label.

Q & A’s about Fresh Q & A’s about Fresh ProduceProduce

What is “Organic Produce”?Produce grown without using most

conventional pesticides.What is ethylene gas and how does it

affect produce?Gas produced by some fruits and

vegetables when they ripen. Produce harvested in unripened state will be exposed to ethylene gas to induce ripening.

Q & A’s about Fresh Q & A’s about Fresh ProduceProduce

What does the “use-by” date mean on a package of fresh produce? It is the last date recommended for peak quality

as determined by manufacturer. Why are wax coatings used on produce?

Wax coatings help retain moisture to maintain quality from farm to table.

Waxes also help inhibit mold growth, protect produce from bruising and disease and enhance appearance.

What’s in Season?What’s in Season?

SummerBeets BerriesBroccoli Chinese CabbageCorn CucumbersEggplant Green BeansPeaches, nectarines PlumsSummer squash TomatoesMelons ZucchiniOkra

What’s in Season?What’s in Season?

FallAcorn quash Apples, pearsButternut squash CauliflowerFigs GarlicGinger GrapesMushrooms ParsnipsPomegranates PumpkinsQuince Sweet potatoesSwiss chard

What’s in Season?What’s in Season?

WinterGrapefruit KaleLeeks LemonsOranges, tangerinesRadicchioRadishes RutabagaTurnips BroccoliGreens – mustards, collards, turnip

What’s in Season?What’s in Season?

SpringApricots ArtichokesAsparagus AvocadoCarrots Collard greensMango Mustard greensNew potatoes Vidalia onionsPineapple RhubarbSpinach Spring lettucesStrawberries Sugar snap/snow

peas

ReferencesReferences

FDA – Center for Food Safety and Applied Nutrition

Food NetworkUniversity of California, DavisWellness Encyclopedia of Food and

Nutrition