Vegetables and fruit are a handy snack food and are easily carried to work or school. Some suggestions include:. Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit.
It also contains a lot of sugars. Instead, have a drink of water and a serve of fruit. Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing can damage some nutrients and phytochemicals in plant foods. Suggestions to get the best out of your fruit and vegetables include:. Some nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids, especially lycopene, when it is cooked — a good reason to prepare fruits and vegetables in a variety of ways.
Sit at the table to eat and enjoy your food without distractions like television. Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. A national nutrition survey conducted by the Australian Government showed that Australians of all ages do not eat enough vegetables and fruit. Children have a smaller stomach capacity and higher energy needs than adults.
They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.
Building good habits in their early years can also provide the protection of a healthy diet throughout their lives. The Australian dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require.
This page has been produced in consultation with and approved by:. Sweet potatoes Ipomoea batatas are an extremely nutritious root vegetable that is sweet and tasty. They usually have a long oval shape that tapers to a point.
Their flesh is white to dark orange, depending on the type of sweet potato. One of the reasons to eat sweet potatoes is that they are not a fattening food. A medium-sized sweet potato contains just calories and nearly 4 g of fiber. Sweet potato also contains vitamins C, B6, and is one of the best dietary sources of vitamin A. The most impressive nutritional factor of sweet potato is its high levels of beta-carotene.
This important antioxidant is essential for good vision, brain function, and lowering your risk of chronic disease. Another type of sweet potato are the purple varieties. Types of purple sweet potatoes contain powerful antioxidants called anthocyanins.
All varieties of sweet potato are very versatile. You can boil them, mash them, fry them, or bake them whole. Beets or, beetroot is another example of a delicious root vegetable that is extremely good for you. The most popular variety of beet is the classic dark-purple or red variety. However, you can also buy golden beets, pink beets, and even striped beets. Beets are a very low-calories type of root vegetable.
A g serving of beets only contains 43 calories. The root vegetable is also a good source of other nutrients, vitamins, and minerals. Some studies indicate that juicing raw beetroot is a good way to help manage high blood pressure.
This is because beets contain nitrate which helps improve blood flow. Carrots are another sweet type of root vegetable, and although we mostly think of carrots as an orange root vegetable, they come in a wide range of colors. You can buy purple carrots, black ones, red varieties, and yellow carrots.
One thing in common with all types of carrots is that they are rich in antioxidants. The main antioxidant in carrots is beta-carotene which converts into vitamin A in your body. All varieties of carrots are low in carbs and fat and high in vitamins, minerals, and fiber. Carrots have good amounts of vitamins A, C, K, and B-group vitamins. Because there are only 25 calories in a medium-sized carrot, they are a great vegetable to eat if you are trying to lose weight.
The best way to maximize the nutritional value of carrots is to cook them with a little olive oil. This helps your body absorb more of the nutrients, especially beta-carotene, to boost the antioxidant levels. Ginger is not as nutritious as the other root vegetables mentioned in this list.
However, a 1-oz. The main nutritious benefits of ginger come from medicinal compounds called gingerols and shogaols. These are powerful phytochemicals that have antioxidant, anti-nausea, and anti-inflammatory properties. Turnips are large round root vegetable that have a lot of vitamin C. Popular ways of eating turnip include mashed, boiled, or as a tasty ingredient in stews and soups.
Parsnips are a long white type of root vegetable that resemble the shape of carrots. Many people enjoy roasted parsnips where they take on a nutty flavor.
Jerusalem artichokes are edible tubers that have a sweet taste when cooked. Types of vegetables: examples of bulb and stem vegetables. Garlic is one of the most popular varieties of bulb vegetables that is well-known for its pungent aroma and taste. It is difficult to put garlic into a specific classification of vegetable. Some call it a root vegetable whereas others refer to it as an herb used in cooking. Three cloves of garlic contain small amounts of protein, vitamins, and minerals and a tiny amount of fiber.
This sulfur-based chemical has anticancer and antimicrobial properties. Type: OAuthException. Half Your Plate 1 week ago. Find out more about RD's! Twitter Tweets by halfyourplate. All Rights Reserved. Tuberous vegetables are usually high in starch and are used as a staple food in many parts of the world.
The most commonly consumed tuber vegetables are potato, cassava, sweet potato, kumara, yam, taro, Jerusalem artichoke, and ulluco. Vegetables that generally grow underground and are sources of edible roots are classified as root vegetables.
These veggies are full of valuable nutrients and also contain carbs, starches, and sugar. Depending on the type, a root vegetable can have a round or long shape and a fleshy texture. Carrot, radish, turnip, beet, horseradish, celery, turmeric, and parsnips are the most commonly consumed root vegetables. Plants that grow just below the ground and produce edible bulbs are classified as bulb vegetables.
Intensely aromatic, bulbs usually have many layers, and depending on the type can be eaten raw or used to add flavor to cooked dishes.
Some of the most commonly used bulbs are onion, shallot, garlic, leek, spring onion, scallion, and fennel. Plants that grow above ground and have edible stems fall under stem vegetables. There are also modified stems that can be found above and below ground, such as corms, rhizomes, and tubers.
Asparagus, celery, chard, fennel, fiddlehead, cardoon, and bamboo shoots and the most popular stem vegetables. Fruit vegetables are certain types of plants that are botanically classified as fruits but are used as vegetables for culinary purposes. Tomatoes, cucumbers, and eggplants are probably the most popular and commonly consumed types of fruit vegetables. Additionally, squash, avocado, bitter melon, and bell pepper are also good examples of fruit vegetables.
Podded vegetables, popularly known as legumes are types of vegetables that contain seeds inside a pod.
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