ENCYCLOPEDIA OF FOODS Part II art I of this book reviewed the relationship of diet to health and provided recommenda- Ptions for choosing foods and planning diets that contribute to health. The healthiest diets are based on a variety of plant foods—whole grains, vegetables, fruits, legumes, and nuts. Animal products and added fats and oils, sugars, and other sweeteners are best consumed in small quantities. The Food Guide Pyramid reviewed earlier in this book graphically emphasizes the proportions of these foods in the daily diet. Accordingly, we have arranged this section with priority given to grains, fruits, and vegetables—those items that should predominate at every meal and that most people need to consume in greater quantities. Animal products—meat and other high-protein foods and dairy foods—are also discussed. However, these are the foods that should make up relatively smaller parts of our diets. Part II introduces you to many foods from which you can choose and provides you with knowledge about the nutrients these foods have to offer. In addition, we provide informa- tion about the sources of the foods you purchase and eat—the individual plants and animals, how they are processed to the products that appear on store shelves, and some of the history of these foods in our diet. Before we introduce the foods themselves, we want to explain the arrangement and presentation of food items in these sections. Because this book is written for a North American audience, we have included food products that are available to most North Americans. Within the sections on Fruits and Vegetables, we have listed items by their common names in alphabetical order; when a food has more than one common name, the index should help in locating the item. Where there is a difference between the cultural or common use or perception of an item and its botanical nature, we have listed it according to common usage and mentioned the difference in the text. For example, although cucumbers, eggplant, squash, and tomatoes are botanically fruits, they are listed within the vegetable section, because most American consumers think of them as vegetables. The nutrient compositions of foods are derived from the current version of the U.S. Department of Agriculture (USDA) nutrient composition database. This database is maintained and updated regularly by USDA laboratories and is the basis of most systems for estimating the nutrient content of foods and diets. 151 152 Part II: Encyclopedia of Foods 153 Fruits ur earliest ancestors built their diets entirely of vegetables, fruits, seeds, grains, legumes, and Onuts. Throughout history, “fruit” has referred to any plant used as a food. More recently, “fruit” has come to mean the edible pulp or fleshy layer around a seed. In the 18th century, the word acquired a botanical definition: the organ derived from the ovary and surrounding the seed. At the same time, culinary custom defined fruits by their sweetness (or the balance of sweet to sour) and by how they are used in the meal, primarily as dessert. Thus, even though eggplant, cucumber, squash, and tomatoes are technically fruits, we call them vegetables. Until recently, the availability of a fruit during the year depended on its growing season. For example, strawberries appeared in April and May, melons in August and September, whereas some fruits, such as apples and bananas, were available year-round. Today, reliable transporta- tion brings fruit of every type to our markets year-round, although some imported fruits may be more costly during the winter than their domestic counterparts are in the summer when they are in season. The revised Dietary Guidelines for Americans includes as 1 of its 10 principles the advice to eat a variety of fruits (and vegetables) daily. (For a discussion of the Dietary Guidelines and the 5 a Day program, see Chapter 1, page 8.) To help you to be better informed and better plan your menus, this section provides information on the origin and nutrient content of many fruits. [(See the Appendix, page 434, for further information about the nutrient content of fruits.)] Fruit is a valuable source of fiber, vitamin C, some of the B vitamins, vitamin A, and other antioxidants and phytonutrients. (See the Appendix, Phytochemical Contents of Selected Foods, page 484). The tables of nutrient values in the Fruits section are based on serving sizes specified by the U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams and micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers). Nutrient claim statements listed beneath the common name of each fruit are based on the serving size specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). For example, 1 medium apple is considered a good source of vitamin C, because an apple provides 13 percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20 percent or more of the Daily Value for that nutrient per serving. 154 Part II: Encyclopedia of Foods Acerola Acerolas are round or oval, cherry-like fruits that range from 2 to 4 inches in Nutrient composition diameter. When ripe, the skin turns bright red. The soft, juicy flesh is yellow and has a slightly tart flavor. Acerolas contain the most concentrated source of natural vitamin C of any known fruit, 100 times the vitamin C content of oranges and 10 times that of the guava. Green (unripe) fruits have twice the vit- amin C content of ripe fruits. They are also a good source of vitamin A (beta- Family Malpighiaceae carotene). Scientific name Malpighia punicifolia L., Malpighia glabra L. Common name Barbados cherry, West Indian cherry, cereza ♥ High in vitamin C ♥ A good source of vitamin A (beta-carotene) Varieties SERVING SIZE: protection against frost and winds because 1 cup The Florida Sweet variety, commonly their root system is shallow and they can Nutrient Content grown in California, yields large, juicy be toppled by high winds. The leaves are fruits that have a taste similar to apples. covered with hair, are light to dark green, Energy (kilocalories) 31 Manoa Sweet, a variety developed in and become glossy when mature. The Water (%) 91 Hawaii, has orange-red fruits that are espe- small, white to pink flowers bloom Dietary fiber (grams) 1 cially sweet. A dwarf variety, which grows throughout the year. Because up to 90 Fat (grams) 0 Carbohydrate (grams) 8 to a height of only 2 feet, can tolerate lower percent of the blossoms fall from the Protein (grams) 0 temperatures than the other varieties and plant, only a few of the flowers set fruit. is suited for container cultivation. When grown from seed, plants begin to Minerals (mg) Calcium 12 fruit after 2 or 3 years. An 8-year-old tree Iron 0 may yield 30 to 60 pounds of fruit a year. Zinc 0 Origin & botanical facts Manganese – Potassium 143 The acerola is believed to have originated Uses Magnesium 18 Phosphorus 11 in the Yucatán peninsula of Mexico. Vitamins (mg) Since its discovery, the plant has been Because acerolas deteriorate quickly and Vitamin A 75 RE introduced throughout the tropical and undergo rapid fermentation once removed Vitamin C 1,644 subtropical regions of the world, but it is from the tree, they should be refrigerated Thiamin 0 still primarily grown in and around the if not used immediately. Unrefrigerated Riboflavin 0.1 West Indies. fruits can develop mold within 3 to 5 Niacin 0 Vitamin B6 0 The acerola is a large, bushy shrub that days. Acerolas can be eaten raw, made Folate 14 μg can attain a height of 15 feet. Although into jams and jellies, or puréed into juice. Vitamin E 0 the plant grows best in hot tropical low- They have been used as a supplemental Note: A line (–) indicates that the nutrient lands with medium to high rainfall, it is source of vitamin C, to make baby food, value is not available. also very drought-tolerant. Acerolas need and as an ingredient in ice cream. Fruits 155 Apple The apple is a pome, a round fruit that consists of firm, juicy flesh covered by a breakfast cereal. Characteristics of flavor thin, tough, edible skin and surrounding a cartilaginous, seeded core. The skin and texture determine the optimal varieties color of apples can range from dark green to yellow to bright red, or some for each use. Crisp, crunchy, juicy, sweet combination of these colors. Apples that are or sweet-tart apples such as the Granny just ripe are crisp and juicy, whereas Smith, Fuji, Gala, or Red Delicious are those that are overripe attain best for eating. In general, firm-fleshed, an aromatic flavor and a tart apples such as the Golden Delicious slightly mealy texture. and Rome Beauty are best for baking whole. Tart or slightly sour varieties are good for pies and applesauce. Family Rosaceae Scientific name Malus pumila, Malus sylvestris, Pyrus malus Nutrient composition Common name apple ♥ Good source of pectin, a soluble fiber A medium-sized fresh apple is a good Apples can grow virtually anywhere that helps reduce blood cholesterol source of vitamin C; however, most of with a moderate climate, although some the vitamin C is lost when the apple is ♥ A good source of vitamin C varieties are better suited to a particular cooked or made into juice. region. Because fruit-bearing seasons vary Apples are a good source of dietary by variety and region, apples are available fiber in the form of pectin. Varieties all year. Standard-sized trees reach a height and spread of 25 feet and require Thousands of varieties of apples are grown 5 to 10 years to fruit.