Fruits and Vegetables

Introduction

100

Choose fresh or frozen vegetables without

breading or rich sauces.

200

Fruit in heavy syrup has more

sugar and calories.

300

Eating vegetables and fruit provides more ____ than juice.

fibre

400

Choose lower sodium vegetable juices because _____

many vegetable juices contain a lot of added sodium (salt).

500

Vegetables provide _____

foliate and vitamin A

Fun Facts

100

Dark green vegetables include more _____ than light green color vegetables

vitamin C

200

Banana is not a fruit in reality, it is a _____

herb

300

An apple tree can produce up to ___ apples a year

400

400

A durian is one of the world's biggest fruit with a strong ____

smell

500

An apple is a very refreshing tonic for ____ skin.

oily

Terminology

100

Tempura is a type of _____

batter

200

Submerging foods in hot fats is called

frying

300

To mix profusely

beating

400

The juice of a food

stock

500

to change from a liquid to a gaseous state, producing bubbles of gas that rise to the surface of the liquid, agitating it as they rise

boil

Know your Portions

100

1 die or the tip of your thumb =

1 teaspoon

200

2 white erasers or your 2 thumbs side by side =

1 ½ oz

300

2 golf balls or 1 cupped hand =

¼ cup

400

1 deck of cards or the size of your palm =

½ cup or 2 ½ oz of meat

500

1 baseball or the size of your fist =

1 cup

Food Safety

100

Wash kitchen utensils with soap and hot water or put them in the _____

dishwasher

200

Put hot food such as chili, soup, stew, and pasta in an i

insulated bottle.

300

Pack lunches in insulated lunch containers or _____

frozen freezer packs.

400

Food such as ____, ______, ____, ___, _____, ______, and unopened canned food don’t need to be kept cold.

whole fruits and vegetables, crackers, nuts, packaged puddings, and unopened canned food

500

Throw away any perishable food items that are not eaten at _____ time.

lunch