| EAT MORE OF | EAT 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. | |
| RECOMMENDATIONS | CHOICES 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.
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