Instructions: * Dont be too quick to peel those fruits and vegetables.

When you eat the skin of an apple or a carrot, for instance, you get the maximum amount of dietary fiber.

* If you do peel your vegetables, put the peelings in water, cook, drain off, but dont throw out the liquid. The stock will give you a good base for soups and stews.

* If you are cooking your vegetables in water, save the liquid and use as above.

* When you add fruit and vegetable juices and pulps to your recipes, you are adding the most concentrated source of

* To prepare fruit and vegetables, first refrigerate and then wash them thoroughly and cut out discolored, bruised or moldy spots. Remember to peel all fruits that have been waxed.

* Store juices in a stainless steel thermal container because heat, light, oxidation and aging all destroy nutrients.

* You can substitute fruit juices and pulps for water and milk when you make yeast and quick breads. They add both flavor and nutrients. (Be careful about adding too much pulp to baked goods; it can make them a bit mushy.)

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