National Nutrition and HIV/AIDS Guidelines for Service Providers of ...

provide fiber. Nutrients found in vegetables play major roles in enhancing body processes and
improving the immune function. Vegetables also provide color, flavor and pleasing texture to meals. It
is important that a diet provide a wide variety of vegetables because each family of vegetables is
uniquely rich in some vitamins and minerals and not others. Thus, the provision of a wide variety of
vegetable in the diet over time will ensure that the diet consumed is adequate in most minerals and
vitamins.
Vegetables also provide plant based compounds often referred to as phytochemicals. The
phytochemicals are known to have health promoting properties in the body. Some phytochemicals have
been known to lower the risk of cancer, to lower blood cholesterol, to improve the immune functions
and confer other protective properties to the body. As with vitamins and minerals, different
vegetables provide different phytochemicals.
Both indigenous and non indigenous vegetables are important in the diet and should therefore be
equally provided in the diet. It is recommended that 3-5 servings of vegetables should be included in
the diet each day. Apart from the nutrients they provide, vegetables also provide color and flavor.
Careful selection and preparation of vegetables can make the food more appealing to eat even to those
people with depressed appetites.
Examples of indigenous vegetables include morogo wa dinawa, rotho, leketa, thepe, delele,
lerotse/lekatane, makgomane, magabala and maphutshe. Fresh, frozen, dried and canned vegetables
all count. Refer to table 2.1 for more examples of vegetables.
Nutrients in vegetables can easily be lost if vegetables are over-cooked, cut into small pieces during
food preparation, or exposed to excessive sunlight. Nutrients can be preserved by cooking vegetables
for a very short time (should taste crispy) and re-using liquor that might be left over for other dishes.
Most people should EAT MORE vegetables than they are presently eating.
2.3.3 Fruits
Just like vegetables fruits provide vitamins and minerals. They are rich in Vitamins A, C, potassium,
fiber and phytochemicals. On average most people do not eat enough fruits. It is recommended that 24
portions of fruits be consumed each day. Altogether, 5-9 servings of fruits and vegetables should be
included in the diet each day. As with vegetables, both indigenous and non indigenous fruits are
valuable and should be deliberately included in the diet. In addition, nutrients in fruits can easily be
lost. This can be avoided by using fruits immediately after peeling them and not leaving peeled fruits
exposed to air.
Examples of indigenous fruit include mmupudu, mmilo, moretlwa, morula, moretologa,
mogorogorwana, mmurubele (mulberry). Other fruit are banana, orange, apple, pear, guava fruit, etc.
Fresh, frozen, dried and canned fruit all count. Also, 100% fruit juice and pure fruit juice smoothies
count.
Most people should EAT MORE fruits than they are presently eating: 24 portions a day.
Most people should be encouraged to
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Choose fruits or chopped vegetables as a snack
Add dried or fresh fruits to breakfast cereals
Eat fruit or vegetable salads with sandwiches or with pizza
Add vegetables to casseroles and stews, and fruits to desserts
Eat different fruits and vegetables every day
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