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?The Nutrition Information Centr?e ??of the 
肆客足球 of Stellenbosch? (NICUS)

Food and guidelines for healthy eating

???Summarised general guidelines on healthy choices

?

Fruit

Primarily provide vitamin A, vitamin C and fibre.?

EAT MORE OFEAT LESS OF
STONE FRUITFruit pies and pastries, sweetened juices, fruit canned in syrup, coconut, dried fruit with sugar coating
Apricot, avocado, cherry, nectarine, peach, plum, prune?
CITRUS FRUIT?
Orange, lemon, lime, grapefruit (pummelo), naartjie, tangerine?
BERRIES?
Raspberry, strawberry, blueberry, blackberry, grapes?
TROPICAL FRUIT?
Banana, guava, jackfruit, kiwifruit, lychee, mango, papaya, passionfruit paw-paw, pineapple, starfruit (carambola)?
MELONS?
Cantaloupe (sweetmelon), honeydew, rockmelon, watermelon?
POME FRUIT?
Apple, pear, loquats?
FRUIT JUICE?
100% Pure unsweetened juice?
DRIED FRUIT?
Any dried fruit including raisins, dates and sultanas?
Although this list is COMPREHENSIVE, it is by no means COMPLETE.?
RECOMMENDATIONSCHOICES FOR A RESTRICTED BUDGET
  • Give preference to fresh, whole fruit.
  • Try to include a citrus fruit and another fruit high in vitamin C (kiwi fruit, strawberries, cantaloupe) daily.
  • Try a new fruit each week.
  • Eat fruits as snacks and desserts
  • Add sliced fruit/dried fruit to your cereal, muesli or yoghurt.
  • Fruit bought at markets are usually cheaper than at the greengrocer.
  • Choose any fruit in season. They are cheaper, fresher and have a greater nutritional value than fruit that has been stored.
  • Take care not to buy fruit that have bruises as these may have lost nutrients and are therefore not good buys.
  • Be careful not to buy more fruit than you will eat as these will be wasted.
  • Don't buy very ripe as these often become spoilt ?

Nutrients


 

Food and guidelines for healthy eating