Getting your "5 a day" daily fruits and Vegetables nutrition |
requirements |
 |
What is your 5 a day daily requirements? |
|
 |
|
|
Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. 5 a day Fruits and vegetables provide essential vitamins and minerals, fibre and nutrients that are important for good health. Most fruits and vegetables are naturally low in fat and calories. Eating 5 a day or more servings of fruits and vegetables is part of an important plan for healthier living. By adding variety you get the total scope of required vitamins and minerals rather than a single type of phytochemicals and antioxidants your body needs to ward of aging and cell damage |
|
 |
Colour FOOD GROUP guide to 5 a day |
 |
|
|
|
Red fruits and vegetables in your 5 a day promote heart health, will protect agianst urinary tract infections, improve your memory. With specific phytochemicals to the red group of fruits and vegetables called lycopene and anthocyanins have unique antiaging and cancer protecting functions: |
|
|
Green apples - Chinese cabbage - Green grapes - Broccoli - Honeydew melons |
|
Kiwifruit - Green beans - Green Limes - Arugula - Green pears - Artichokes |
|
Asparagus - Celery - Broccoli rabe - Brussels sprouts - Green cabbage, etc |
|
Yellow/orange group of fruits and vegetables in your 5 a day are very rich in Vitamin C. Vitamin C found in large quantities in red peppers for example are key antioxidants that ward off the visible signs of aging. The Yellow orange group is also responsible for a strong immune system and protection your vision as well as lowering the risks of certain cancers. Orange and yellow fruits and vegetables also contain the phytochemicals carotenoids and bioflavonoids: |
|
Yellow figs - Cantaloupe - apples - Tangerines - Cape Gooseberries - Grapefruit |
|
Golden kiwifruit - Nectarines - Lemon - Mangoes - Oranges - Papayas - Peaches |
|
Pumpkin - Pears - Pineapples - Apricots - Yellow peppers - Yellow beets - Carrots |
|
Butternut squash - Yellow watermelon - Persimmons - Yellow skinned potatoes |
|
Purple / blue vegs and fruits in your 5 a day bring health-promoting phytochemicals like phenolics and anthocyanins to your diet. thanks to these nutrients you have a lowered risk of cancer improved urinary tract protection. As well as serving the memory the purple groups is equally rich with its own antioxidants for healthy younger looking skin: |
|
Purple figs - Purple cabbage - Purple Bel - Purple asparagus - Elderberries |
|
Dried plums - Quetch Plums - Purple grapes - Raisins - Purple carrots - Eggplant |
|
The White group of fruits and vegetables in your 5 a day is particularly important for the effects it has on lowering your cholesterol levels and bringing exceedingly good heart health with its unique mix of vitamins and minerals: |
|
Parsnips - Brown pears - allicin, found in the onion family - Jicama |
|
Bananas White peaches - Mushrooms - Garlic - Ginger |
|
Cauliflower - Jerusalem artichoke - White nectarines - Kohlrabi - Dates - Onions |
|
 |
Tips on getting family and kids 5 a day |
 |
|
|
|
|
It sounds obvious, but having the right foods on hand makes you more likely to eat them. Choose from fresh fruit and vegetables, tinned fruit in its own juice, no-salt-added tinned vegetables, dried fruit, pure fruit and vegetable juice (frozen or tinned,) and frozen fruit and vegetables. |
|
 |
Systematic addition to your cooking |
|
 |
|
|
For a 5 day, add apples to your pork, chopped carrots or onions to spaghetti sauce or frozen mixed vegetables to your favourite pasta recipe. Top cake with red fruits. Fruit and vegetables can only add to the taste of your foods, and they’re good for you. |
|
 |
Choose meals that are packed with veggies |
|
 |
|
|
Craving soup for dinner? Choose a chunky vegetable stew to help get that 5 a day. Pasta on the menu tonight? Remember that tomato-based spaghetti sauce counts as a vegetable. Having frozen pizza for a weekend lunch? Buy one with added mushrooms, green peppers and onions, then add your own broccoli when you get home. |
|
|
|
Keep carrot sticks handy in the fridge. have fresh fruit at hand, on a bowl in the dinning room, a basket in the kitchen. When the kids come in give the a fruit to develop that health fresh fruit reflex. |
|
|
|
Fruit salad is perhaps the most convenient of health food. Practical to finish on a vitamin rich dinner but is great for the mornings breakfast. |
|
|
|
Stay away from sodas, even diet sodas, See the drinks page for the best things to drink.
Fresh fruit juice or 100% pure juice is the best way to get 2/3 out of 5 of your daily portions of fruit and veg. Smoothies all natural and non adulterated are absolutely fantastic healthy and convenient ways to eat your fruit. |
|