Eat varieties of fruits and vegetables
Healthy eating fruits and vegetables. Most of us knows the importance of a diet rich in healthy fruits and vegetables. But many of us do not eat these foods. Most of us knows the importance of a diet rich in healthy fruits and vegetables. But many of us do not eat enough of these important foods, and increasing their consumption of fruits and vegetables is probably the single most effective thing they can do to improve their overall health. Eating enough fruits and vegetables does not have to be homework. After all, fruits and vegetables are delicious, easy to buy and they are easy to use.
Fruits and vegetables are rich sources of antioxidants too, which are, however, to play an important role in maintaining good health. Antioxidants have been studied for their effectiveness in preventing cancer, heart disease and even reverse the signs of aging. In addition to this, healthy eating fruits and vegetables are a very good source of trace elements and other micronutrients. These important elements are not available in any vitamin pill; they should be obtained from the daily diet which is healthy eating fruits and vegetables.
Tips for Choosing the Best Fruits and Vegetables
- When possible, choose fresh fruits. Fresh fruits and vegetables may contain more nutrients than frozen or dried varieties.
- Although the best is fresh, frozen and canned vegetables are ideal for off-season varieties. When buying canned fruits, avoid the ones packed in syrup and opt for those packaged in water or juice.
- Choose fruits and vegetables in a variety of colors. Not only are bright, colorful fruits more attractive, but different colors indicate different types and amounts of nutrients. For example, yellow and orange fruits and vegetables are good sources of beta carotene. Dark green leafy vegetables are rich in calcium and Vitamin C.
- Be careful when cooking vegetables. Fast steam in the microwave with minimal added water is the best way to prevent nutrient loss when cooking.
- Keep your vegetables healthy by adding butter, margarine and oil. Most vegetables can be seasoned using an action, low-fat yogurt or pieces of fresh fruit.
Understand portion sizes
We’ve all heard recommendations that we should eat 5 to 10 servings of fruits and vegetables every day. This might be sometimes be confusing, so let’s take a look at what consists of one serving.
A portion of a fruit or vegetable can be:
- One piece of medium-sized fruit, such as an apple, a banana or an orange
- A large slice of fruit such as melon, melon or pineapple
- Two pieces of small fruit, such as a kiwi or plum
- A cup of strawberries, raspberries or grapes
- A half cup of fresh fruit salad
- A half cup of cooked or canned fruit
- One-quarter cup of dried fruit
- One half cup of 100% pure fruit juice
- A half cup of cooked, canned or frozen vegetables
- A side salad
Unlike many other types of food, more is best when it comes to healthy eating fruits and vegetables. Plan accordingly while preparing meals to include fruits and vegetables. Proper planning of meals and shopping are the best way to meet the minimum recommendation of five per day for consumption of fruits and vegetables.
Some tips for a healthier life
- Store the refrigerator with healthy snacks such as celery sticks and carrots
- Keep a bowl of fruit, with healthy, attractive fruits such as oranges, apples and bananas, at 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 steamed bowl of vegetable soup
- Eat at least one salad every day. Experiment with different salad additions such as broccoli, sprouts, carrots and green peppers.
- Snack on fruits such as apples and oranges. Dried fruits like apricots and raisins also make practical and nutritious snacks
- Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for additional variety
- Decorate meals with chopped or grated carrots
- Strive for at least two servings of vegetables at each meal at night
- Use your creativity to create exciting chips for family and friends
- Spice up the grill with vegetables and fruit kebabs
- Use baked apples and pears as low calorie desserts
- Add vegetables such as carrots, cabbage, onions, lentils and peas to soups, stews, and stews.
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