Pg.no. 68
many nutrients, they are grouped in both the vegetable and protein food. Dry beans and peas
are also good sources of folate, potassium, iron and zinc.
6. Purple Foods
Eating fruits and vegetables of different colors such as yellow, orange, blue, red and purple,
the more colorful the fruit or vegetable, the more nutrients it contains along with cancer-
fighting properties, antioxidants. Purple foods contain important nutrients called
anthocyanins, which are responsible for the purple, blue and red colors of some fruits. As an
antioxidant, anthocyanin protects against cell damage from free radicals.
7. Eggplant
Eggplant is the most familiar purple vegetable, but there are many others. Purple carrots,
purple cabbage, purple asparagus and purple-fleshed potatoes are colorful variations of
familiar vegetables. Choices also include purple Belgian endive, purple peppers, purple
olives and purple asparagus.
Some important source of energy
1. Carbohydrates
Carbohydrates are the main energy source for the brain. Without carbohydrates, the body
could not function properly. Sources include fruits, breads and grains, starchy vegetables and
sugars. Make at least half of the grains you consume whole grains. Whole grains and
fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain
normal blood glucose levels.
2. Protein
Protein is the major structural component of cells and is responsible for the building and
repair of body tissues. Protein is broken down into amino acids, which are building blocks of
protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the
diet as they cannot be synthesized in the body. Ten to 35 percent of your daily calories
should come from lean protein sources such as low-fat meat, dairy, beans or eggs.
3. Fat
Fat is energy sourcing that when consumed, increases the absorption of fat-soluble vitamins
including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come
from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and
vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated