Thursday, September 27, 2018

Step #8

Oops!!!  The previous post printouts really go best with this post!!

Step #8 - During this step, we’ll provide substitution ideas for your two week perishables ( the items you marked as “W” on your menu plan.) 
                Fruit and Vegetable Substitutes:

            -Frozen, canned, dried (soft), dehydrated (crisply dried) and freeze-dried fruits/vegetables
                         For Vitamin A, store items like apricots, carrots, peaches, pumpkins,tomatoes, yams

                        For Vitamin C, store items like Mandarin oranges,green chilies, mangos, pineapple and tomatoes 

            - Grow your own vegetable garden or fruit trees.

 Look at the printable: Pros and Cons of fruit/vegetable substitutes, along with how to use these substitutes (found as printables in previous post)

Some people worry they will not get as much nutrition from canned products as they do from fresh produce.  The University of California, Berkeley issued this statement: “Fresh veggies and fruits (purchased in a grocery store) are not always the most nutritious, since many are harvested before they’re ripe, trucked thousands of miles and stored for long periods- in which case nutrient losses can be substantial.  Thanks to improved technology, canned foods retain most of the food’s vitamins and minerals.  The heating process of commercial canning partly destroys some vitamins but some nutrient loss is inevitable when food is prepared.”


1 comment:

  1. I am a vegetarian and I get plenty of protein and nutrition. Thank you for this information!

    ReplyDelete