Vegetables

Root vegetables are of importance in the diet mainly because they are filling. Root vegetables are mostly carbohydrates but also contain trace Of vitamins and minerals. Vegetables should not be overcooked.

Vegetables can be classified as follows ;

• We have the root or tubers for example cassava, yam etc.
• Green vegetables e. g cassava, yam etc.
• Bulbs e. g onions, shallots
• Pulses or legumes e. g beans, peas, groundnuts
• Miscellaneous vegetables e. g cucumber, pumpkins, peppers, corn on the cob, etc.

value of vegetables in the diet

Fresh vegetables are of importance in the diet because of the presence of vitamins and mineral salts. The cellulose incites penstaltic movement and indirectly helps digestion and prevent constipation. On the other hand, old and very coarse vegetables causes indigestion.

choice of vegetables

when we buy vegetable, it is necessary to consider the price and quality of that vegetables. Vegetables are generally cheaper when they are in season for then their is a copious supply of them. Only frozen Vegetables have stable price and these are usually quite high. When planning meals, try to include vegetables an fruit that are their cheapest and avoid those that are at out of season for those are likely t be expensive and of poor quality.

Always look for freshness and a good quality when buying fresh vegetables as I will explain briefly below...

root vegetables

it should be of good colour and free from soil, and skin should become smooth, unwrinkled and firm, it should free from spade marks and from signs of decay

green vegetables

it should be bright and attractive in colour and look fresh too, the leaves shouldn't be unbroken and not eaten by grubs, if many leaves drop off when a bunch is shaken then they are not fresh.