Why fruit & vegetables Why fruit & vegetables

Why vegetables/fruits, why not use Why vegetables/fruits, why not use other sources for nutrition ?other sources for nutrition ?

Higher nutritive value & higher economic returns per unit Higher nutritive value & higher economic returns per unit area. area.

Vegetables are quick growingVegetables are quick growing

Vegetables are small size plantsVegetables are small size plants

They reduce the demand on cereals. They reduce the demand on cereals.

One of the cheapest source of mineral salts in the diet.One of the cheapest source of mineral salts in the diet.

Daily Needs Daily Needs

Vitamins

Dietary fiber

Minerals Protein

Carbohydrates

Exercise 1: Group brainstorm & sharing Exercise 1: Group brainstorm & sharing (10 minutes)(10 minutes)

Form a group of 4.Form a group of 4.

Discuss what make a balanced diet and how one can Discuss what make a balanced diet and how one can obtain thisobtain this

Write your ideas on the poster paper givenWrite your ideas on the poster paper given

Move around the room and see what other groups have Move around the room and see what other groups have written.written.

Share ideas and questions with the classShare ideas and questions with the class

MineralsMinerals

Minerals are elements that originate in the soil & cannot be created by living things, such as plants and animals

Important MineralsImportant Minerals

Calcium –Calcium – Healthy bones, teeth & nervesHealthy bones, teeth & nerves Lemons, parsley, spinach, figs, eggs, and dairy productsLemons, parsley, spinach, figs, eggs, and dairy products

Potassium - Regulates body fluidPotassium - Regulates body fluid Plums, grapes, peaches, spinach, tomatoes & cucumber.Plums, grapes, peaches, spinach, tomatoes & cucumber.

Iron – Carrying oxygen & formation of red blood cellsIron – Carrying oxygen & formation of red blood cells Green leafy vegetables, potato (jacket), tomato, peas & beans.Green leafy vegetables, potato (jacket), tomato, peas & beans.

Source: http://en.wikipedia.org

Rickets – Calcium deficiencyRickets – Calcium deficiency

Rickets is the most common childhood diseases in developing countries (WHO, 2006)

• One of its main causes is a lack of calcium in the diet

Potassium & Iron deficiencyPotassium & Iron deficiency

Server potassium deficiency can lead to a heart attack.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 DeficiencyIron Deficiency

Iron deficiency causes Iron deficiency causes anemia.anemia.

Affect children's motor neuron skills & learning ability. Affect children's motor neuron skills & learning ability.

Causes fatigueCauses fatigue

Leads to complications during child birthLeads to complications during child birth

VitaminsVitamins

Vitamins are organic food substances found only in living things, i.e. plants and animals

Important VitaminsImportant Vitamins

Vitamin C – helps connective tissue & absorption of iron.Vitamin C – helps connective tissue & absorption of iron.

Guava, litchi, mango, papaya, pineapple, broccoli, citrus, Guava, litchi, mango, papaya, pineapple, broccoli, citrus,

chili pepper, cabbage, tomato, kiwifruit,, potato and spinach.chili pepper, cabbage, tomato, kiwifruit,, potato and spinach.

Vitamin D- used to process calcium

All green vegetables.

Vitamin A - skin, mucus membranes & eyes

Carrots, spinach, broccoli, peas, asparagus, Carrots, spinach, broccoli, peas, asparagus, green pepper, tomatoes, watermelon, squash.green pepper, tomatoes, watermelon, squash.

.

Illustration from Illustration from Man-of-WarMan-of-War by Stephen Biesty (Dorling-Kindersley, NY, 1993). by Stephen Biesty (Dorling-Kindersley, NY, 1993).

: : Vitamin C DeficiencyVitamin C Deficiency

Server scurvyServer scurvy

Kidney failure

Internal bleeding

Opening & bleedingof old previously

healed scars

Bleeding gums

Death

Vitamin A DeficiencyVitamin A Deficiency

Night blindness.Night blindness.

CataractsCataracts

Other important vitaminsOther important vitamins

Vitamin B – coverts food to energy & formation of red Vitamin B – coverts food to energy & formation of red blood cells.blood cells.

Beans, peas, walnuts, broccoli, apricots, peaches, bananas, Beans, peas, walnuts, broccoli, apricots, peaches, bananas, plums, avocado, grapes, plums, avocado, grapes,

Vitamin E – promotes fertility. Vitamin E – promotes fertility. All green vegetablesAll green vegetables

Vitamin K – reduces blood clotting.Vitamin K – reduces blood clotting. All green vegetablesAll green vegetables

ProteinProtein Repair & builds damaged cellsRepair & builds damaged cells

Amino acids make up proteinAmino acids make up protein

½ food, ½ food,

If 1 amino acid is in short If 1 amino acid is in short supply all 9 are equally supply all 9 are equally affected.affected.

Walnuts, eggs, lentils, peas, Walnuts, eggs, lentils, peas, beansbeans

RoughageRoughage

Roughage aids digestion and prevents constipation. Roughage aids digestion and prevents constipation.

Spinach, apples, lettuce, cabbage & root vegetables Spinach, apples, lettuce, cabbage & root vegetables contain a high % of roughagecontain a high % of roughage

Roughage Roughage

Helps prevent gastro-intestinal cancer. Helps prevent gastro-intestinal cancer.

Worldwide, Worldwide,

low intakes of fruits & vegetables islow intakes of fruits & vegetables is

estimated to cause about 19% of estimated to cause about 19% of

gastrointestinal cancers (WHO, 2003) . gastrointestinal cancers (WHO, 2003) .

Acid BaseAcid Base

Fruits/vegetables neutralise Fruits/vegetables neutralise acids produced during acids produced during digestion.digestion.

Balanced acid-base diet =Balanced acid-base diet = 80% alkaline & neutral80% alkaline & neutral 20% acidic foods.20% acidic foods.

High acid levels can lead to High acid levels can lead to stomach ulcersstomach ulcers

20% 80%

Energy SourceEnergy Source

Vegetables/Fruit provide energy in the form Vegetables/Fruit provide energy in the form of carbohydrates.of carbohydrates.

Carbohydrates are present in the form ofCarbohydrates are present in the form of Digestible carbohydrates = sugars and starchesDigestible carbohydrates = sugars and starches Indigestible carbohydrates = roughageIndigestible carbohydrates = roughage

Sugar: a good sources readily available energy. Sugar: a good sources readily available energy. Most fruits, tomato, Most fruits, tomato,

Starch: Slower to broke down, Starch: Slower to broke down, provides energy longer provides energy longer

(Good for endurance Athletes).(Good for endurance Athletes).

Peas, beans, sweet potato, yams, bananas, Peas, beans, sweet potato, yams, bananas,

Exercise two: (10 minutes)Exercise two: (10 minutes)

Form groups of 4 Form groups of 4

On all four walls is posted a question (4 in total)On all four walls is posted a question (4 in total)

As a group try to answer all four questions As a group try to answer all four questions

Share your answers with the classShare your answers with the class

Bhutans’ Nutritional profile Bhutans’ Nutritional profile

(UNICEF , 2006)(UNICEF , 2006)

Bhutan’s Nutritional ProfileBhutan’s Nutritional Profile

Iron deficiency - Anemia (UNICEF , 2006)Iron deficiency - Anemia (UNICEF , 2006)81% of children under 5yrs 81% of children under 5yrs 55% of women in child bearing age55% of women in child bearing age27% of men 27% of men

Source: Source: www.kuenselonline.comwww.kuenselonline.com, 2006, 2006

Anemia, in Bhutan (UNICEF, 2006)Anemia, in Bhutan (UNICEF, 2006)

Causes 60% of complications at pregnancyCauses 60% of complications at pregnancy

Is believed to be associated with excessive bleeding after child birth Is believed to be associated with excessive bleeding after child birth

Excessive bleeding is the main cause of Excessive bleeding is the main cause of 50% of the maternal deaths in Bhutan.50% of the maternal deaths in Bhutan.

The cause of anemia in Bhutan:

Poor consumption of protein energy

Diets deficient in key nutrients (UNICEF , 2006)Vitamin A

Iron

Recommend IntakeRecommend Intake

Standard recommendation is: Standard recommendation is: 2-5 servings of fruit & vegetables per day2-5 servings of fruit & vegetables per day

The Nutritional Value of VegetablesThe Nutritional Value of Vegetables

IntakesIntakes

Latest recommendation 5-13 servingsLatest recommendation 5-13 servings Dependant on calorie intake.Dependant on calorie intake.

WHO recommends 400g of fruit & vegetables per day.WHO recommends 400g of fruit & vegetables per day. Equals 5 portions/day (portion =80gms).Equals 5 portions/day (portion =80gms).

Cooking & PreparationCooking & Preparation

Nutritional values are often lost in Nutritional values are often lost in preparation and cookingpreparation and cooking

Cooking & Preparing tipsCooking & Preparing tips

45% of minerals & 50% of vitamin C are lost in boiling (boiling in 45% of minerals & 50% of vitamin C are lost in boiling (boiling in water, sauces & curries).water, sauces & curries).

Steaming & stir frying does not lose vitamins.Steaming & stir frying does not lose vitamins.

Soaking vegetables/fruit can dissolve vitamins in the water (lost).Soaking vegetables/fruit can dissolve vitamins in the water (lost).

Cutting into large chunks conserves nutrients by reducing the Cutting into large chunks conserves nutrients by reducing the surface area.surface area.

Mono-saturated oils should be used for food with high pro-vitamin A Mono-saturated oils should be used for food with high pro-vitamin A so as to enhance their absorptionso as to enhance their absorption