Fruits and Vegetables PDF: A Guide to Healthy Eating
Eating fruits and vegetables is one of the best ways to improve your health and well-being. Fruits and vegetables are rich in vitamins, minerals, fiber, antioxidants, and phytochemicals that can help prevent or treat various chronic diseases, such as heart disease, diabetes, cancer, and obesity. They also add color, flavor, texture, and variety to your meals and snacks.
But how do you know which fruits and vegetables to buy, how to store them, how to prepare them, and how much to eat? That's where a fruits and vegetables PDF comes in handy. A fruits and vegetables PDF is a digital document that contains useful information about different types of fruits and vegetables, such as their nutritional benefits, storage tips, cooking methods, serving suggestions, recipes, and more. You can download it to your computer or mobile device, print it out, or share it with others.
fruits and vegetables pdf
In this article, we will give you a sneak peek of what you can find in our fruits and vegetables PDF. We will cover some of the most common fruits and vegetables that you can buy at your local market or grocery store, and how to store them properly. We will also give you some tips on how to use them in your daily diet. By the end of this article, you will have a better idea of how to enjoy fruits and vegetables every day.
Fruits and Vegetables to Store at Room Temperature
Some fruits and vegetables can be stored at room temperature for several days or even weeks. These include:
Bananas
Garlic
Grapefruit
Lemons
Limes
Mangoes
Onions
Oranges
Papayas
Pineapples
Potatoes
Sweet potatoes
Tomatoes
Watermelons
Winter squash
Here are some tips on how to select, store, and use these fruits and vegetables:
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Choose fruits that are firm, smooth, free of bruises or cuts, and have a pleasant aroma.
Choose vegetables that are firm, crisp, free of blemishes or soft spots, and have bright colors.
Store them in a cool, dry, well-ventilated place away from direct sunlight or heat sources.
Avoid storing them in plastic bags or containers that trap moisture or block air circulation.
Keep them separate from other fruits or vegetables that produce ethylene gas (more on that later).
Ripen some fruits (such as avocados, kiwis, peaches, pears, plums) at room temperature until they yield slightly to gentle pressure. Then move them to the refrigerator to slow down the ripening process.
Use them within a few days or weeks, depending on the type and ripeness of the fruit or vegetable.
Wash them thoroughly before peeling, cutting, or eating them.
Enjoy them raw or cooked, as snacks or as part of your meals.
Fruits and Vegetables to Store in the Refrigerator
Some fruits and vegetables need to be refrigerated to keep them fresh and prevent spoilage. These include:
Apples
Apricots
Artichokes
Asparagus
Beets
Berries
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cherries
Corn
Cucumbers
Eggplant
Grapes
Green beans
Greens (such as kale, lettuce, spinach)
Herbs (such as basil, cilantro, mint, parsley)
Kiwis
Mushrooms
Nectarines
Okra
Peas
Peppers
Peaches
Pears
Plums
Radicchio
Radishes
Rhubarb
Zucchini
Here are some tips on how to select, store, and use these fruits and vegetables:
- Choose fruits that are firm, plump, free of bruises or cuts, and have a pleasant aroma. - Choose vegetables that are firm, crisp, free of blemishes or soft spots, and have bright colors. - Store them in perforated plastic bags or containers in the crisper drawer of your refrigerator. - Avoid washing them until you are ready to use them, as moisture can promote mold growth and spoilage. - Keep them away from raw meat, poultry, seafood, eggs, or dairy products to prevent cross-contamination. - Use them within a few days or weeks, depending on the type and ripeness of the fruit or vegetable. - Wash them thoroughly before peeling, cutting, or eating them. - Enjoy them raw or cooked, as snacks or as part of your meals. Fruits and Vegetables to Store Separately
Some fruits and vegetables should not be stored together because they produce ethylene gas, a natural plant hormone that regulates ripening and senescence. Ethylene gas can speed up or slow down the ripening process of other fruits and vegetables nearby. This can result in overripe or underripe produce that may lose its flavor, texture, color, and nutritional value.
The following table shows some examples of fruits and vegetables that produce ethylene gas (ethylene producers) and those that are sensitive to ethylene gas (ethylene sensitive). You should store them separately to avoid unwanted ripening or spoilage.
Ethylene ProducersEthylene Sensitive
ApplesAsparagus
ApricotsBananas (unripe)
AvocadosBroccoli
Bananas (ripe)Cabbage
CantaloupesCarrots
Honeydew melonsCauliflower
KiwisCucumbers
MangoesEggplant
NectarinesGreen beans
PapayasLettuce
Peaches Mushrooms
Pears Okra
Plums Potatoes
T omatoes Watermelons
Here are some tips on how to store these fruits and vegetables separately:
Store ethylene producers at room temperature until they are ripe, then move them to the refrigerator to extend their shelf life.
Store ethylene sensitive fruits and vegetables in the refrigerator in perforated plastic bags or containers.
Keep them away from ethylene producers, either in separate drawers or compartments.
Use them within a few days or weeks, depending on the type and ripeness of the fruit or vegetable.
Wash them thoroughly before peeling, cutting, or eating them.
Enjoy them raw or cooked, as snacks or as part of your meals.
How to Store Cut Fruits and Vegetables
Sometimes, you may want to cut fruits and vegetables ahead of time for convenience or to save time. For example, you may want to slice apples for a pie, chop onions for a soup, or dice peppers for a salad. However, cut fruits and vegetables can lose their freshness, flavor, color, and nutrients faster than whole ones. They can also become brown, dry, or contaminated by bacteria or fungi.
The following table shows some examples of fruits and vegetables that can be cut ahead of time and how long they can last in the refrigerator.
Fruits and VegetablesStorage Time
Apples3 to 5 days
Avocados1 to 2 days
Bananas1 to 2 days
Cantaloupes3 to 4 days
Carrots2 to 3 weeks
Celery1 to 2 weeks
Cucumbers1 to 2 days
Grapes5 to 7 days
Lemons1 to 2 weeks
Limes1 to 2 weeks
Mangoes3 to 4 days
Mushrooms1 to 2 days
Onions<
7 to 10 days
Oranges 1 to 2 weeks
Papayas 3 to 4 days
Peaches 3 to 4 days
Pears 3 to 4 days
Peppers 3 to 4 days
Pineapples 3 to 4 days
Potatoes 3 to 5 days
Strawberries 1 to 2 days
Tomatoes 2 to 3 days
Here are some tips on how to prevent browning, drying, and contamination of cut fruits and vegetables:
Cut them as close as possible to the time of use. The longer they are exposed to air, light, heat, or moisture, the more they will deteriorate.
Use a sharp knife and a clean cutting board. A dull knife can bruise or damage the cells of the fruits and vegetables, releasing enzymes that cause browning. A dirty cutting board can harbor bacteria or fungi that can spoil the produce.
Sprinkle some lemon juice or vinegar on cut fruits that tend to brown easily, such as apples, bananas, pears, or avocados. The acid in these liquids can inhibit the browning reaction. Alternatively, you can dip them in water mixed with some salt or honey.
Store cut fruits and vegetables in airtight containers or resealable plastic bags in the refrigerator. This will prevent them from drying out or absorbing odors from other foods. You can also wrap them in moist paper towels or place them in water-filled containers (except for potatoes). - Use them within the storage time indicated in the table above. Cut fruits and vegetables tend to spoil faster than whole ones, so check them regularly for signs of mold, slime, or discoloration. - Wash them thoroughly before peeling, cutting, or eating them. Even if you have washed them before cutting, they may have come in contact with bacteria or dirt during the process. - Enjoy them raw or cooked, as snacks or as part of your meals. Conclusion
Fruits and vegetables are essential for a healthy and balanced diet. They provide you with various nutrients, antioxidants, and phytochemicals that can boost your immune system, lower your blood pressure, regulate your blood sugar, prevent inflammation, and protect you from chronic diseases.
However, to get the most out of fruits and vegetables, you need to know how to store them properly. Different types of fruits and vegetables have different storage requirements, depending on their ripening process, ethylene production, and sensitivity to temperature and humidity. By following the tips and guidelines in this article, you can keep your fruits and vegetables fresh, tasty, colorful, and nutritious for longer.
If you want to learn more about fruits and vegetables, download our fruits and vegetables PDF today. It contains more information about the nutritional benefits, storage tips, cooking methods, serving suggestions, recipes, and more of various fruits and vegetables. You can also share it with your friends and family who are interested in healthy eating.
We hope you enjoyed this article and found it useful. If you have any feedback or questions, please feel free to leave a comment below. We would love to hear from you.
FAQs
How many servings of fruits and vegetables should I eat per day?
The recommended intake of fruits and vegetables varies depending on your age, gender, activity level, and health status. However, a general guideline is to eat at least 5 servings of fruits and vegetables per day. One serving is equivalent to:
1 medium-sized fruit (such as an apple, orange, banana)
1/2 cup of chopped or canned fruit (such as pineapple, melon, berries)
1/4 cup of dried fruit (such as raisins, apricots, dates)
1 cup of leafy greens (such as spinach, kale, lettuce)
1/2 cup of cooked or raw non-starchy vegetables (such as broccoli, carrots, peppers)
1/2 cup of cooked or canned beans or peas (such as black beans, chickpeas, lentils)
You can mix and match different types of fruits and vegetables to meet your daily quota. You can also choose fresh, frozen, canned, or dried fruits and vegetables depending on your preference and availability. Just make sure to avoid added sugar, salt, or fat when choosing canned or dried products.
How can I wash fruits and vegetables properly?
Washing fruits and vegetables is important to remove dirt, pesticides , bacteria , or fungi that may be present on their surface . Here are some steps to wash fruits and vegetables properly :
Rinse them under running water for at least 10 seconds . Use a colander , a strainer , or your hands to hold them .
Scrub them gently with a clean brush , a cloth , or your fingers if they have a firm skin or a rind . Examples are apples , cucumbers , melons , potatoes , etc .
Peel them if they have a thick or waxy skin that may trap dirt or pesticides . Examples are oranges , bananas , mangoes , etc .
Cut off any bruised or damaged areas where bacteria or fungi may grow .
Dry them with a clean paper towel or a cloth before storing or using them . This will prevent moisture from causing spoilage or mold growth .
Do not use soap , bleach , vinegar , or any other chemicals to wash fruits and vegetables . These substances may leave residues that can affect the taste , color , or safety of the produce .
How can I add more fruits and vegetables to my diet ?
There are many ways to incorporate more fruits and vegetables into your daily diet . Here are some ideas :
Start your day with a fruit - based smoothie , a bowl of oatmeal topped with fresh berries , or a slice of whole - wheat toast with avocado .
Snack on raw veggies with hummus , yogurt dip , or peanut butter ; dried fruits and nuts ; or fresh or frozen fruits with cottage cheese or yogurt.
Add chopped or grated fruits and vegetables to your salads, sandwiches, wraps, soups, stews, casseroles, pasta dishes, rice dishes, or pizza toppings.
Make fruit or vegetable kabobs, salsa, guacamole, or salad dressing.
Use pureed fruits or vegetables as a base for sauces, dips, spreads, or baked goods.
Replace some of the meat, cheese, or eggs in your recipes with beans, tofu, mushrooms, or other vegetables.
Try new or exotic fruits and vegetables that you have never tried before. You may discover new flavors and textures that you like.
What are some examples of fruits and vegetables that are in season?
Eating fruits and vegetables that are in season can help you save money, enjoy better quality and flavor, and support local farmers and the environment. The following table shows some examples of fruits and vegetables that are in season in different months of the year. Note that this may vary depending on your location and climate.
MonthFruitsVegetables
JanuaryGrapefruit, kiwi, lemon, orange, pearBrussels sprouts, cabbage, carrot, kale, leek
FebruaryGrapefruit, kiwi, lemon, orangeBrussels sprouts, cabbage, carrot, kale, leek
MarchGrapefruit, kiwi, lemon, orange, pineappleArtichoke, asparagus, broccoli, cabbage, carrot
AprilLemon, orange, pineapple, strawberryArtichoke, asparagus, broccoli, lettuce, radish, spinach
MayApricot, cherry, lemon, pineapple, strawberryArtichoke, asparagus, broccoli, lettuce, radish
JuneApricot, blueberry, cherry, peach, watermelonBeet, corn, cucumber, green bean, zucchini
JulyBlackberry, blueberry, cantaloupe, peach, watermelonCorn, cucumber, eggplant, green bean, tomato
AugustApple, blackberry, cantaloupe, peach, plumCorn, cucumber, eggplant, green bean, tomato
SeptemberApple, fig, grape, pear, plumCauliflower, mushroom, okra, pepper, pumpkin
OctoberCranberry, fig, grape, pear, pomegranateBrussels sprouts, cabbage, mushroom, pepper, pumpkin, sweet potato
NovemberCranberry, grapefruit, orange, pear, pomegranateBrussels sprouts, cabbage, mushroom, sweet potato, winter squash
DecemberCranberry, grapefruit, kiwi, orange, pomegranateBrussels sprouts, cabbage, kale, leek, winter squash
You can also check your local farmers' market or grocery store for more seasonal fruits and vegetables. Buying local and seasonal produce can help you support your community, reduce your environmental impact, and enjoy fresher and tastier fruits and vegetables.
How can I make fruits and vegetables more appealing to kids?
Many kids are reluctant to eat fruits and vegetables because they may not like their taste, texture, color, or appearance. However, there are some strategies that you can use to make fruits and vegetables more appealing to kids. Here are some suggestions:
Involve them in the shopping, washing, cutting, cooking, or serving of fruits and vegetables. This can help them feel more interested and invested in what they eat.
Offer them a variety of fruits and vegetables to choose from. This can help them discover their preferences and expose them to different flavors and nutrients.
Make fruits and vegetables fun and attractive. You can cut them into different shapes or sizes, arrange them into patterns or faces, or use them to make art or crafts.
Mix fruits and vegetables with other foods that they like. You can add them to smoothies, muffins, pancakes, sandwiches, salads, soups, pasta dishes, pizza toppings, or dips.
Model healthy eating habits. You can eat fruits and vegetables yourself and share your enjoyment with your kids. You can also praise them for trying new or different fruits and vegetables.
Avoid forcing or bribing them to eat fruits and vegetables. This can create a negative association or a power struggle that may backfire. Instead, encourage them to taste or try a small amount of fruits and vegetables without pressure or judgment.
By following these tips, you can help your kids develop a positive attitude and a healthy appetite for fruits and vegetables. Remember that it may take several exposures or attempts before they accept or like a new or different fruit or vegetable. Be patient and persistent, and celebrate their progress. 44f88ac181