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Healthy Eating
Tips for healthy eating with fruits and vegetables
Tips for healthy eating with fruits and vegetables
Everyone knows the importance of a diet rich in healthy fruits and
vegetables.
Most people do not eat enough of these important foodstuffs, and
increasing your consumption of fruits and vegetables is probably the single most effective
thing you can do to improve your overall health.
Eating enough fruits and vegetables does not need to be chore.
After all, fruits and vegetables are delicious, easy to buy and easy to use.
In addition, fruits and vegetables are rich sources of
antioxidant's, which are though to play an important role in maintaining good
health.
antioxidant's have been studied for their effectiveness at
preventing cancer, heart disease and even reversing the signs of aging. In addition, fruits
and vegetables are excellent source of trace elements and other micro nutrients.
These important elements are not available in any vitamin pill;
they must be obtained from the daily diet.
Tips for choosing the best fruits and vegetables
When possible, choose fresh fruits possible. Fresh fruits and
vegetables may contain more nutrients than frozen or dried varieties.
Even though fresh is best, frozen and canned vegetables are
great for out of season varieties. When buying canned fruits, avoid those packed in syrup
and opt for those packed in water or juice.
Choose fruits and vegetables in a variety of colors. Not only
are bright, colorful fruits more attractive, but the different colors indicate different
types and amounts of nutrients.
For instance, yellow and orange fruits and vegetables are good
sources of beta carotene, while dark green leafy vegetables are rich in vitamin C and
calcium.
Be careful when cooking vegetables. A quick steam in the
microwave with minimal water added is the best way to prevent loss of nutrients when
cooking.
Keep your vegetables healthy by adding minimal butter,
margarine and oil. Most vegetables can be flavored using a stock, a low fat yogurt or
fresh fruit pieces.
Understanding portion sizes
We have all heard the government recommendations that we eat 5 to
10 servings of fruits and vegetables per day. This talk of servings and portions can
sometimes be confusing, so lets take a look at just what a serving consists of.
A serving of a fruit or vegetable can be:
A medium sized piece of fruit, such as an apple, banana or
orange
One large slice of a fruit like a cantaloupe, melon or
pineapple
Two pieces of small fruit, such as a kiwi fruit or
plum
One cup of strawberries, raspberries or grapes
One half cup of fresh fruit salad
One half cup of stewed or canned fruit
One quarter cup of dried fruit
One half cup of 100% pure fruit juice
One half cup of cooked, canned or frozen vegetables
One side salad
Unlike with many other types of foods, more is better when it
comes to fruits and vegetables.
When planning and preparing meals, it is important to plan ahead
and include as many servings of fruits and vegetables as possible.
Proper meal planning and shopping are the best ways to meet the
five a day minimum recommendation for fruit and vegetable consumption.
Some tips for healthier living
Stock the fridge with healthy snacks like celery sticks and
carrots
Keep a bowl of fruit, stocked with healthy attractive fruits
like oranges, apples and bananas, on the kitchen counter and dining room table
Drink a glass of 100% pure apple, orange or grapefruit juice
every morning
Warm up a cold day with a steaming bowl of vegetable
soup
Eat at least one salad every day. Experiment with different
salad additions, like broccoli, sprouts, carrots and green peppers.
Snack on fruits like apples and oranges. Dried fruits like
apricots and raisins also make handy and nutritious snacks
Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for
extra variety
Garnish meals with chopped or grated carrots
Strive for at least two servings of vegetables at each evening
meal
Use your creativity to create exciting vegetable stir fries
for family and friends
Spice up the grill with vegetable and fruit kebob's
Use baked apples and pears as great low calorie
desserts
Add vegetables like carrots, cabbage, onions, lentils and peas
to soups, stews and casseroles.
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