WJEC GCSE Food and Nutrition: Revision Guide

86 The health benefits of these nutrients are immense: An easy way to eat a wide range of fruit and vegetables is to ‘eat a rainbow’ – make sure that your plate is one-third filled with very colourful fruit and vegetables. Ideally, we should eat five portions a day: having more vegetables than fruit. You can have fresh, canned or frozen fruit and vegetables. NUTS CHICK PEAS LENTILS LOW SUGAR BEANS 2% MILK SOYA MILK PITTA WHOLEGRAIN CEREAL BAGELS RICE MULTI-GRAIN BREAD PEAS FROZEN PLUM TOMATOES RAISINS Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Food and drinks high in fat and/or sugar Oil and spreads Fruit and vegetables are important to include in your diet, as shown in the Eatwell Guide. Fruit and vegetables are best eaten when they are in season because they taste better and are richer in some nutrients, and they should be eaten when they are as fresh as possible. The nutrients in fruit and vegetables are destroyed through damage from cutting, heat and water from cooking, and oxygen in the air. 3 Name two fruits that are rich in vitamin A. 4 State three carbohydrate-rich vegetables. 5 Why is it better to eat a jacket potato and its skin than boiled potatoes? 6 When are British parsnips in season? VITAMIN A See in dim light Prevents constipation DIETARY FIBRE/NSP CARBOHYDRATES Energy VITAMIN C Heals skin cells COMMODITIES