about vegetables

Vegetables Primarily provide vitamin A, vitamin C, folate, magnesium, potassium and fibre.	EAT MORE OF	EAT LESS OF
	ROOT AND TUBERS	Candied vegetables Vegetables prepared in butter, oil, and cream sauces
	Arrowroot, carrot, bamboo shoots, beetroot, ginger, parsnip, radish, taro root, water chestnut
	CRUCIFEROUS
	Bok choy, broccoli, cauliflower, kale, kohlrabi, rutabaga, turnip greens, turnips, leafy greens (cabbage, collard greens, brussell sprouts, mustard)
	LEAFY GREEN
	Spinach, silverbeet, endive
	MARROW-LIKE
	Cucumber, aubergines (eggplant), marrow, squash, swede, turnip, courgettes (zucchini)
	FLOWERS
	Chicory, lettuce
	STALKS
	Asparagus, celery
	ONION
	Garlic, leek, onions, spring onion
	PEPPERS
	Bell peppers, capsicum, chillies
	SPROUTS
	Bean sprouts
	EDIBLE PODS
	Okra, snow peas, sugar snap peas
	CORMS
	Artichokes
	SNAP BEANS (STRING)
	Green beans, snap beans
	FUNGI
	Mushrooms
	FRUIT VEGETABLE
	Tomatoes
	Although this list is COMPREHENSIVE, it is by no means COMPLETE.

RECOMMENDATIONS

CHOICES FOR A RESTRICTED BUDGET

Eat a variety of vegetables.
Include dark-green leafy vegetables (spinach, mustard and collard greens) or deep-yellow vegetables (carrots, sweet potatoes, pumpkin) at least every day.
Eat more vegetable based-meals (e.g. vegetable stew).
Add extra vegetables to main dishes (e.g. lasagne, casseroles, curries, stir-fries) salads and soups.

Choose any vegetable in season. They are cheaper, fresher and more nutritional.
Buy only fresh vegetables as wilted or vegetables lying in the sun have lost a lot of their nutritional value.
Outside leaves of lettuce, cabbage and cauliflower and the tops of turnips and beetroot can be used as they are rich in vitamins and minerals.
Limit the purchasing of expensive vegetables such as mushrooms, green peppers and bean sprouts. Find cheaper ways to flavour dishes.
Starting a vegetable garden is an easy and inexpensive way to provide fresh vegetables. However this does take time, patience and dedication.

Developed by the Nutrition Information Centre of the Univ of Stellenbosch
Francie van Zijl Drive, Clinical Building, Tygerberg 7505, Tygerberg
Designed by Clint D.Pietersen RD(SA)