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Becky Ramsing
University of Maryland, AAEP
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A chemical element or
substance required in
trace (very small)
amounts for the
normal growth and
development of
organisms
Vitamins and minerals
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Carbohydrate
Protein
Fat
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Enable vital functions in the body
◦ Don’t “fill the belly”
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Deficiencies
◦ increased illness, poor development and growth,
lack of energy, poor school performance
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Found in common foods
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When food is scarce, dietary
diversity is limited
Reliance on staples
◦ Breads
◦ Tea
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Little or no meats, dairy, fruit,
vegetables
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Energy, growth and development
Build blood cells carry oxygen – allowing
muscles and brain to work properly
Found in animal products, beans and
legumes
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Bone growth and strength
Milk products, spinach
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development of brain and nervous system;
insufficient iodine can cause low birth weight,
deafness, and cretinism in newborns
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disease resistance, absorption of
iron; help wound healing
red and green peppers,
strawberries, sweet potatoes, kale,
cabbage, broccoli, oranges,
mangoes, tomato juice, cauliflower
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immunity, skin, healthy
eyes and lining of gut
and lungs
sweet potatoes, pumpkin,
carrots, spinach, turnip
greens, mustard greens,
kale, winter squash,
cantaloupe, red peppers
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Carrots were first cultivated in Afghanistan!
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healthy red blood
cells; normal fetal
development
Spinach, beans,
Dark, leafy vegetables
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Zinc
◦ normal growth and
development, immune
function
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B vitamins
◦ conversion of food into
energy; helps produce red
blood cells, helps nervous
system
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Eat a variety of foods
◦ Colorful fruits and vegetables
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Grow a variety of foods
Eat more
◦ Full serving
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Add colorful vegetables
Add milk products
Legumes and nuts or other protein
Oil
Grains or potatoes
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Beans and legumes
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Chick peas
Kidney Beans
Mung Beans
Split Peas
Lentils
Dairy
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At least 5 ingredients in dish (soup or stew)
Colorful
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Best fresh - Will lose some nutrients in
cooking but depends on method
◦ minerals less sensitive
◦ Vitamins sensitive to heat, light, exposure to air
(esp A, C)
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Keep water that vegetables are boiled in –
water soluble vitamins leak into water; can be
used to make rice or soups
Cook with less water – pressure cooker when
available, sauté (fry?) with small amount of oil
Cook vitamin A rich foods with a bit of oil
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Types of vegetable include carrots, pumpkin,
squash, turnips, zucchini, onions, leaf lettuce,
leeks and radishes.
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Extend harvest of nutrients
◦ Eg; carrots and pumpkins – summer vs. fall
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Greens in fall and spring; keep planting
lettuce and spinach every 2-3 weeks
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When ripe (fully developed nutritionally
When field temperature is lower – morning, evening
◦ Reducing field temperature by 10 degrees Celsius
can double the shelf life!
Keep in shade after picking
Spread fruit out to allow heat to escape
Avoid bruising and cutting
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Cleanliness – don’t introduce bad bacteria
Separate items
Don’t cut, leave whole
Pack in flat trays or baskets
Stop further ripening as appropriate
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Don’t over-heat, blanch instead of boiling
to pre-treat
◦ Best for hard vegetables – carrots, beans,
peas
◦ Not for soft – tomatoes, onions, peppers
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Use prior to drying because it stops enzyme
activity, kills bacteria/microbes, and
preserves the color with minimal vitamin
loss
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Interact
◦ The more you learn, the better advice you can
give
◦ Ask questions instead of telling people what to
do.
 Asking questions allows you to find out what people
already know and believe. It makes people take an
active part and discuss together traditional beliefs
and new concepts. It is more likely to lead eventually
to small or large changes in behaviour.