Transcript Introduction to Vege..

Why fruit & vegetables
Why vegetables/fruits, why not use
other sources for nutrition ?

Higher nutritive value & higher economic returns per unit
area.

Vegetables are quick growing

Vegetables are small size plants

They reduce the demand on cereals.
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One of the cheapest source of mineral salts in the diet.
Daily Needs
Dietary
fiber
Vitamins
Minerals
Protein
Carbohydrates
Exercise 1: Group brainstorm & sharing
(10 minutes)

Form a group of 4.
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Discuss what make a balanced diet and how one can
obtain this
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Write your ideas on the poster paper given
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Move around the room and see what other groups have
written.
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Share ideas and questions with the class
Minerals
Minerals are elements that originate in
the soil & cannot be created by living
things, such as plants and animals
Important Minerals
 Calcium – Healthy bones, teeth & nerves

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Potassium - Regulates body fluid
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Lemons, parsley, spinach, figs, eggs, and dairy products
Plums, grapes, peaches, spinach, tomatoes & cucumber.
Iron – Carrying oxygen & formation of red blood cells
Green leafy vegetables, potato (jacket), tomato, peas & beans.
Rickets – Calcium deficiency
Rickets is the most common childhood diseases in developing countries (WHO, 2006)
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One of its main causes is a lack of calcium in the diet
Source: http://en.wikipedia.org
Potassium & Iron deficiency
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Server potassium deficiency can lead to a heart attack.
Iron deficiency can cause heat disease
Worldwide, low intakes of fruits & vegetables
is estimated to cause 31% of
ischaemic heart diseases (WHO, 2003)
Iron Deficiency
Iron deficiency causes anemia.
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Affect children's motor neuron skills & learning ability.
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Causes fatigue
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Leads to complications during child birth
Vitamins
Vitamins are organic food
substances found only in living
things, i.e. plants and animals
Important Vitamins

Vitamin C – helps connective tissue & absorption of iron.
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Guava, litchi, mango, papaya, pineapple, broccoli, citrus,
chili pepper, cabbage, tomato, kiwifruit,, potato and spinach.
Vitamin A - skin, mucus membranes & eyes
Vitamin D- used to process calcium
Carrots, spinach, broccoli, peas, asparagus,
green vegetables.
green pepper,All
tomatoes,
watermelon, squash.
.
: Vitamin C Deficiency
Illustration from Man-of-War by Stephen Biesty (Dorling-Kindersley, NY, 1993).
ServerDeath
scurvy
Bleeding
gums
Internal bleeding
Kidney failure
Opening & bleeding
of old previously
healed scars
Vitamin A

Night blindness.

Cataracts
Deficiency
Other important vitamins

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Vitamin B – coverts food to energy & formation of red
blood cells.
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Vitamin E – promotes fertility.
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Beans, peas, walnuts, broccoli, apricots, peaches, bananas,
plums, avocado, grapes,
All green vegetables
Vitamin K – reduces blood clotting.
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All green vegetables
Protein
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Repair & builds damaged cells
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Amino acids make up protein
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½ food,
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If 1 amino acid is in short
supply all 9 are equally
affected.
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Walnuts, eggs, lentils, peas,
beans
Roughage
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Roughage aids digestion and prevents constipation.
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Spinach, apples, lettuce, cabbage & root vegetables
contain a high % of roughage
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

Roughage
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Helps prevent gastro-intestinal cancer.
Worldwide,
low intakes of fruits & vegetables is
estimated to cause about 19% of
gastrointestinal cancers (WHO, 2003) .
Acid Base
20%
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Fruits/vegetables neutralise
acids produced during
digestion.
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Balanced acid-base diet =
 80% alkaline & neutral
 20% acidic foods.
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High acid levels can lead to
stomach ulcers
80%
Energy Source
Vegetables/Fruit provide energy in the form
Sugar:
a good sources readily available energy.
of carbohydrates.
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Most fruits, tomato,
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Starch: Slower to broke down,
provides
energy in
longer
Carbohydrates
are present
the form of
(Good for endurance Athletes).
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Digestible carbohydrates = sugars and starches
Indigestible
carbohydrates
= roughage
Peas, beans,
sweet potato,
yams, bananas,
Exercise two: (10 minutes)
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Form groups of 4
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On all four walls is posted a question (4 in total)
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As a group try to answer all four questions
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Share your answers with the class
Bhutans’ Nutritional profile
(UNICEF , 2006)
Bhutan’s Nutritional Profile
Anemia,
Bhutan
(UNICEF,
2006), 2006)
Iron deficiency
-inAnemia
(UNICEF
The
cause
of anemia
in Bhutan:
81% of children
under 5yrs
Causes 60% of complications at pregnancy
Poor consumption of protein energy
 55% of women in child bearing age
Is believed to be associated with excessive bleeding after child birth
Diets
deficient in key nutrients (UNICEF , 2006)
 27% of
men
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Vitamin A
Excessive bleeding is the main cause of
Iron
50% of the maternal deaths in Bhutan.
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Source: www.kuenselonline.com, 2006
Recommend Intake
Standard recommendation is:
2-5 servings of fruit & vegetables per day
The Nutritional Value of Vegetables
Intakes
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Latest recommendation 5-13 servings
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Dependant on calorie intake.
WHO recommends 400g of fruit & vegetables per day.
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Equals 5 portions/day (portion =80gms).
Cooking & Preparation
Nutritional values are often lost in
preparation and cooking
Cooking & Preparing tips
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45% of minerals & 50% of vitamin C are lost in boiling (boiling in
water, sauces & curries).
Steaming & stir frying does not lose vitamins.
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Soaking vegetables/fruit can dissolve vitamins in the water (lost).
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Cutting into large chunks conserves nutrients by reducing the
surface area.
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Mono-saturated oils should be used for food with high pro-vitamin A
so as to enhance their absorption