Introduction To Nutrition Sciences PDF

INTRODUCTION TO NUTRITION SCIENCES SHS. 113 Lec-14 CREDIT HOURS: 3hrs INSTRUCTOR: AQSA NADEEM Vegetable group Contents  Composition  Classification  Recommendations  Nutritional and Health benefits Vegetable group  Any vegetable or 100% vegetable juice...

INTRODUCTION TO NUTRITION SCIENCES SHS. 113 Lec-14 CREDIT HOURS: 3hrs INSTRUCTOR: AQSA NADEEM Vegetable group Contents  Composition  Classification  Recommendations  Nutritional and Health benefits Vegetable group  Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.  Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed Sub groups 1. Dark-green vegetables 2. Starchy vegetables 3. Red and orange vegetables 4. Beans and peas, and 5. Other vegetables. Dark-green vegetables Starchy vegetables, Red and orange vegetables Red and orange vegetables Beans and peas Beans and Peas Other vegetables. How many vegetables are needed?  The amount of vegetables you need to eat depends on your age, sex, and level of physical activity.  Adults (19-50 years): 2-3 cups What counts as a cup of vegetables?  1 cup of raw or cooked vegetables or vegetable juice, or  2 cups of raw leafy greens NUTRITIONAL BENEFITS  Most vegetables are naturally low in fat and calories.  None have cholesterol.  (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including  Potassium,  Dietary fiber,  Folate (folic acid),  Vitamin A, and  Vitamin C. Potassium  Diets rich in potassium may help to maintain healthy blood pressure.  Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary Fiber  Helps reduce blood cholesterol levels and may lower risk of heart disease.  Fiber is important for proper bowel function.  It helps reduce constipation and diverticulosis.  Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories Vitamin A  Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C  Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Folate (Vitamin B9)  Folate (folic acid) helps the body form red blood cells Health Benefits Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for  Heart disease  Obesity  Type 2Diabetes  Cancer  Hypertension Questions?  Diets rich in __________may help to maintain healthy blood pressure.  Folate (folic acid) helps the body form ____________.  Adult requirement for vegetables =__________ QUESTIONS? THANK YOU