Fruits and vegetables are important components of a healthy diets. And their sufficient daily consumption could help prevent major diseases, such as cardiovascular diseases and certain cancers.
HOW IMPORTANT FRUITS AND VEGETABLES IN OUR DIET
- Sufficient intake of fruit and vegetables has been related epidemiologically reduced risk of many non-communicable disease.
- Currently much interest is focused on the vital role of antioxidants which impact bright colour to Fruits and vegetables and act as Scavengers.
- Vegetables are generally some of the richest foods in fibres, vitamins and minerals.
- Most vegetables tend to be naturally low in sugar. Sodium and fat, certain varieties can also be very hydrating due to their high-water content, which can range from 84to 95%.
- For most vegetables a serving is equal to the amount that will fill a one-cup measuring cup.
- If you don’t have a measuring cup or kitchen scale handy or you don’t trust yourself to eye ball amounts here are some rough one-cup equivalent for specific vegetables.
- Two medium carrots.
- Five or six broccoli florets.
- One large Sweet pepper.
- One large sweet potato.
- One large ear of corn.
- One medium potato.
- One large tomato.
HOW MUCH FOOD DO WE NEED PER DAY? –
AGE 2-3 YEARS: –Fruit and vegetable-4, Grains-3, Milk, Meat.
AGE 4-8YEARS: – Fruit and vegetables-5, Grains-4, Milk, meat.
AGE 9-13 YEARS: – Fruits and vegetables-6, Grains-6, Milk3-4cup, Meat.
AGE 14-18 YEARS(MALE): –Fruit and Vegetables-8, Grains-7, Milk-3-4, Meat.
AGE 14-18 YEARS(FEMALE): – Fruit and vegetables-7, Grains-6, Milk-3.4 cups, Meat.
AGE 19-50 YEARS(MALE): – Fruit and vegetables8-10, Grains-8, Milk-2cup, Meat.
AGE 19-50 YEARS(FEMALE): – Fruit and vegetables 7-8, Grains6-7, Milk-2cup, Meat.
AGE 51+ YEARS(MALE): – Fruit and vegetables-7, Grains-7, Milk-3 cup, Meat.
AGE 51+YEARS (FEMALE): –Fruit and vegetables-7, Grains-6, Milk-3 cup, Meat.
CLASSIFICATION OF FOODS BASED ON FUNCTION
A. ENERGY RICH FOODS: –
1.CARBOHYDRATES AND FATS: –Carbohydrates are either simple or complex and major source of energy in all humans’ diets.
- Vegetable oils, Ghee, Butter: – Fat soluble vitamins essential fatty acids.
- Nuts and Oil seeds: – Proteins, Vitamins, Minerals.
B. BODY BUILDING FOODS: –
2.PROTEINS: –Proteins are primary structural and functional components of every living cell, almost half the protein in our body is in the form of muscle and the rest of it is in bone, cartilage and skin.
- Pulses, Nuts and Oil seeds: – B-Complex, Vitamins invisible fat.
- Milk and Milk Products: –calcium, Vitamin-A, Riboflavin, Vitamin B12.
- Meat, Fish, Poultry: – B-Complex, Vitamins, Iron, Iodine, fat.
C. PROTECTIVE FOODS
3.VITAMINS AND MINERALS: –Vitamins are chemical compounds required by the body in small amount, they must be present in the diet as they cannot be synthesized in the body. Vitamins are essential for numerous body processes and for maintenance of the structure of skin, bone, nerves.
- Green leafy vegetables: –Antioxidants, fibre and other carotenoids.
- Other Vegetables and Fruits: – Fibre sugar and antioxidants.
- Egg, Milk products and flash foods: – Protein and fat.
HOW MUSH SHOULD WE CONSUME: –
The expert committee of the Indian council of medical research taking into consideration the Nutrient Requirements has recommended that every individual should consume
- At least 300g- vegetables
- 200g-Other vegetables
- 50g-Roots and tubers
- 100g-Fresh fruits
- 100g- Leafy Vegetables
KEY WORDS: – Fruits, Vegetables, Cardiovascular, Diet, Sugar, Sodium, Milk, Grains, Carbohydrates, Proteins, Vitamins, Minerals, Iron, Calcium, Antioxidant’s, Carotenoids, Fiber, B-Complex Vitamins.
Write-up by: – Dakshayini.s(B.Sc. (CBZ)).