the food chart


Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

Food For Health

Food For Weight Control

Food As Medicine

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Health Nutrition

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Many hundreds of fruits, including fleshy fruits like apple, apricot, blackcurrants, cherries, kiwi, grapes and mango are essential to our body. They are good source of fiber, vital vitamins, dietary minerals, and antioxidant.

Fruits are normally eaten both fresh and as jams, marmalade and other preserves. Fruits are also found commonly in such processed foods as cookies, muffins, yoghurt, ice cream, cakes, and many more.

Many fruits are used to make beverages, such as fruit juices (orange juice, apple juice, grape juice, etc) or alcoholic beverages, such as wine or brandy.

Many vegetables, such as tomato, bell pepper, eggplant, okra, squash, pumpkin, green bean, cucumber and zucchini, are botanical fruits. Olive fruit is pressed for olive oil. Apples are often used to make vinegar. The spices vanilla, paprika, allspice and black pepper are made from fruits.

Storing Fruits

Fruits, except those need room temperature for ripening, should be kept in the fridge until needed. They should be stored in crisper compartment, in ventilated box or plastic bags with holes pierced in them. Fruits will lose vitamin C quite rapidly and deteriorate easily if they are stored in warmth and light.

Five a Day Guideline

It is recommended by many health organizations that five portions of fruits and vegetables each day are needed for good healthy. Different fruits and vegetables have differing nutritional qualities. So we should vary our choices as much as possible by eating five different fruits and vegetables each day. Please refer to Five a Day Guidelines for more information.