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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

?

Vegetables

Primarily provide vitamin A, vitamin C, folate, magnesium, potassium and fibre. ?

EAT MORE OFEAT LESS OF
ROOT AND TUBERS

Candied vegetables

Vegetables prepared in butter, oil, and cream sauces

Arrowroot, carrot, bamboo shoots, beetroot, ginger, parsnip, radish, taro root, water chestnut?
CRUCIFEROUS?
Bok choy, broccoli, cauliflower, kale, kohlrabi, rutabaga, turnip greens, turnips, leafy greens (cabbage, collard greens, brussell sprouts, mustard)?
LEAFY GREEN?
Spinach, silverbeet, endive?
MARROW-LIKE?
Cucumber, aubergines (eggplant), marrow, squash, swede, turnip, courgettes (zucchini)?
FLOWERS?
Chicory, lettuce?
STALKS?
Asparagus, celery?
ONION?
Garlic, leek, onions, spring onion?
PEPPERS?
Bell peppers, capsicum, chillies?
SPROUTS?
Bean sprouts?
EDIBLE PODS?
Okra, snow peas, sugar snap peas?
CORMS?
Artichokes?
SNAP BEANS (STRING)?
Green beans, snap beans?
FUNGI?
Mushrooms?
FRUIT VEGETABLE?
Tomatoes?
Although this list is COMPREHENSIVE, it is by no means COMPLETE.?
RECOMMENDATIONSCHOICES FOR A RESTRICTED BUDGET
  • Eat a variety of vegetables.
  • Include dark-green leafy vegetables (spinach, mustard and collard greens) or deep-yellow vegetables (carrots, sweet potatoes, pumpkin) at least every day.
  • Eat more vegetable based-meals (e.g. vegetable stew).
  • Add extra vegetables to main dishes (e.g. lasagne, casseroles, curries, stir-fries) salads and soups.
  • Choose any vegetable in season. They are cheaper, fresher and more nutritional.
  • Buy only fresh vegetables as wilted or vegetables lying in the sun have lost a lot of their nutritional value.
  • Outside leaves of lettuce, cabbage and cauliflower and the tops of turnips and beetroot can be used as they are rich in vitamins and minerals.
  • Limit the purchasing of expensive vegetables such as mushrooms, green peppers and bean sprouts. Find cheaper ways to flavour dishes.
  • Starting a vegetable garden is an easy and inexpensive way to provide fresh vegetables. However this does take time, patience and dedication. ?

Nutrients


 

Food and guidelines for healthy eating