Fruits, Vegetables, Beverages and Appetizers · Food and Human Nutrition

Fruits and vegetables

Fruits and vegetables are protective foods. They provide vitamins (A and C), minerals (iron, potassium), fibre and water, and little fat. Vegetables are classed as leafy (spinach, amaranth, cabbage), roots (carrots, beetroot), fruits (tomato, eggplant, okra), legumes (peas), stems (celery) and bulbs (onion). Fruits include citrus (orange, lemon), tropical (mango, pineapple, banana, pawpaw), berries and melons.

Vegetable or fruit	Rich in
Orange-fleshed sweet potato, carrot, mango, pawpaw	Vitamin A (beta-carotene)
Orange, lemon, guava, tomato	Vitamin C
Spinach, amaranth	Iron, vitamin K, folate
Banana, avocado	Potassium, energy, healthy fats

Cooking vegetables

Water-soluble vitamins (C and B) are lost in water and by heat. To keep nutrients: wash before cutting, cut into big pieces, cook in little water for a short time, use the water for soup, cover the pan, and serve soon. Choose fresh produce that is firm, bright and free from damage.

The longer the vegetables boil, the less vitamin C they keep (illustrative).

Try itVitamin C and cooking time

Choose the cooking time.

Beverages

A beverage is a drink. Hot beverages: tea, coffee, cocoa, uji (porridge). Cold beverages: fruit juice, squash, milk shakes, soft drinks, water. Healthy drinks are water, fresh fruit juice and milk; sugary and alcoholic drinks add energy but few nutrients.

Beverage	Method
Tea	Pour boiling water on tea leaves; infuse for 3–5 minutes; strain
Fruit juice	Wash fruit, squeeze or blend, strain, sweeten if needed, serve cold
Uji	Mix flour with cold water to a paste, add to boiling water, stir and cook

Appetizers

An appetizer (starter) is a small dish served before the main meal to make people hungry. It should be light, attractive and colourful, small in size and different in flavour from the main course. Examples are fruit cocktails, vegetable soup, salads, stuffed eggs and samosas.

Check yourself Which vitamin is plentiful in citrus fruits?

Check yourself To keep vitamins when cooking vegetables you should

Check yourself An appetizer is served

Key terms

Beverage: A drink.
Appetizer: A small dish served before the main meal.
Infusion: Soaking leaves in hot water to make a drink.
Protective food: A food rich in vitamins and minerals.

Summary

Fruits and vegetables supply vitamins, minerals and fibre.
Cook them briefly in a little water to save vitamins.
Beverages may be hot or cold.
Appetizers are light dishes served first.