Nicus
Welcome to Stellenbosch University

​​​​The Nutrition Information Centr​e ​​of the 
University of Stellenbosch​ (NICUS)

Food and guidelines for healthy eating

​​​Summarised general guidelines on healthy choices


Vegetables

Primarily provide vitamin A, vitamin C, folate, magnesium, potassium and fibre. ​

EAT MORE OFEAT LESS OF
ROOT AND TUBERS

Candied vegetables

Vegetables prepared in butter, oil, and cream sauces

Arrowroot, carrot, bamboo shoots, beetroot, ginger, parsnip, radish, taro root, water chestnut
CRUCIFEROUS
Bok choy, broccoli, cauliflower, kale, kohlrabi, rutabaga, turnip greens, turnips, leafy greens (cabbage, collard greens, brussell sprouts, mustard)
LEAFY GREEN
Spinach, silverbeet, endive
MARROW-LIKE
Cucumber, aubergines (eggplant), marrow, squash, swede, turnip, courgettes (zucchini)
FLOWERS
Chicory, lettuce
STALKS
Asparagus, celery
ONION
Garlic, leek, onions, spring onion
PEPPERS
Bell peppers, capsicum, chillies
SPROUTS
Bean sprouts
EDIBLE PODS
Okra, snow peas, sugar snap peas
CORMS
Artichokes
SNAP BEANS (STRING)
Green beans, snap beans
FUNGI
Mushrooms
FRUIT VEGETABLE
Tomatoes
Although this list is COMPREHENSIVE, it is by no means COMPLETE.
RECOMMENDATIONSCHOICES FOR A RESTRICTED BUDGET
  • Eat a variety of vegetables.
  • Include dark-green leafy vegetables (spinach, mustard and collard greens) or deep-yellow vegetables (carrots, sweet potatoes, pumpkin) at least every day.
  • Eat more vegetable based-meals (e.g. vegetable stew).
  • Add extra vegetables to main dishes (e.g. lasagne, casseroles, curries, stir-fries) salads and soups.
  • Choose any vegetable in season. They are cheaper, fresher and more nutritional.
  • Buy only fresh vegetables as wilted or vegetables lying in the sun have lost a lot of their nutritional value.
  • Outside leaves of lettuce, cabbage and cauliflower and the tops of turnips and beetroot can be used as they are rich in vitamins and minerals.
  • Limit the purchasing of expensive vegetables such as mushrooms, green peppers and bean sprouts. Find cheaper ways to flavour dishes.
  • Starting a vegetable garden is an easy and inexpensive way to provide fresh vegetables. However this does take time, patience and dedication. ​