Food and Human Nutrition for Form Four | All Topics | Full Notes
Click the topics below to view the notes:
- VEGETABLES AND FRUITS
- MEAT AND FISH
- EGGS, MILK AND MILK PRODUCTS
- MEAL PLANNING
- REHEATED DISHES AND CONVENIENCE FOODS
- BEVERAGES AND APPETIZERS
- TIME PLAN
- CATERING
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There are some nutrient differences among different categories of fruits and vegetables, as well. Here are a few nutrition highlights:
Tubers: Rich in fiber, tubers are also a good source of vitamin C, beta-carotene, potassium, and B vitamins.
Citrus fruits: Citrus fruits are high in vitamin C, beta-carotene, folate, and antioxidants that could offer protection against degenerative disease.
Cruciferous vegetables: Cruciferous vegetables contain glucosinolates, a group of compounds that has been linked to the prevention of cancer.
Berries: Berries are full of anthocyanins, anti-inflammatory compounds that have been studied for their potential to reduce oxidative stress and promote heart health.
Leafy greens: A good source of carotenoids like lutein, leafy greens are linked with a lower risk of heart disease and stroke.
Fruit and vegetables should be an important part of your daily diet. They naturally contain vitamins and minerals to keep you healthy and help protect against diseases.
Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, healthy diet and an active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
Fruit and vegetables are best bought when they are in season. Otherwise try frozen or canned vegetables as they are very nutritious and budget-friendly.
You should eat at least 5 serves of vegetables and 2 serves of fruit each day. Choose different colours and varieties.
If you are someone who doesn’t look forward to eating fruit or vegetables, start slowly with those you do like. Try serving, flavouring or cooking them in different ways. You can also disguise them in sauces, minced meals or curries.
