Normal and Therapeutic Nutrition

Normal and Therapeutic Nutrition 3(2+1)

Lesson 4:Food Groups

Group 3: Protective vegetables and fruits

The protective vegetables and fruits are rich sources of beta-carotene or pro-vitamin A and ascorbic acid or vitamin C. To emphasise these sources, the group is divided into group 3(a) and 3(b).

1. Group 3(a) – Vitamin A rich green & yellow vegetables and fruits
• This group is a rich source of pro-vitamin A, and includes all dark green leafy vegetables such as amaranth, spinach, fenugreek, radish leaves, colacasia leaves, etc. It also includes light green leafy vegetables such as cabbage, onion tops, and lettuce, and yellow-orange vegetables and fruits such as carrots, pumpkin, mangoes, papaya, oranges etc.
• One serving is 50g of the vegetables or fruit, or half a katori of cut vegetables or fruit.
• One or more servings a day must be included from this group.
2. Group 3(b) – Vitamin C rich vegetables and fruits
• The richest source of vitamin C are amla, guava, drumstick, orange, papaya etc.
• One serving is a 50g portion or half a katori of cut vegetable or fruit.
• One or more servings a day is suggested.