• Do not wash whole fruits and vegetables before storing them.
• Be sure to store all fruits and vegetables in the crisper or produce drawer. Do not over load the crisper. It is best to buy only the amount of produce you will use within a few days.
• Cover cut fruits and vegetables tightly with plastic wrap. Or, store them in sealed plastic bags or clean, air-tight containers.
• Keep fruits and vegetables separate from raw beef, poultry, fish and seafood in the refrigerator.
• Place raw meats on the bottom shelf of the refrigerator in a tray or pan. This will prevent blood or juices from dripping onto fresh produce.
• Do not place heavy items on top of fruits and vegetables.
• Keep the temperature of your refrigerator at40 degrees F or below.
• Use a refrigerator thermometer to measure the temperature.
• Clean the refrigerator as needed.
• Throw out spoiled food and wipe up spills with hot, soapy water.
Vitamin Loss During Food Preparation
Vitamins loss starts as soon as food is harvested. Vitamins also leach into the water during cooking. Vitamin loss can be minimized by following ways
• Peel vegetables thinly, cook in the skin, cut it to large pieces and do not overcook.
• Cook in minimum amount of water with lid on. Do not discard excess water.
• Store in fridge or freezer covered tightly.
• Eat raw fresh fruits and vegetables as much as possible.
Tips For Selecting Fruits And Vegetables
To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:
• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals
• Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping
• Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.
simple ways to serve fruits and vegetables
• fruit and vegetable salads
• vegetable or meat-and-vegetable stir-fries
• raw fruit and vegetables
• vegetable soups
• snack pack, stewed or canned fruits or dried fruits.
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