How To Get Your Fruit And Veg 5 A Day!
We all know we need to be eating our 5 portions of fruit and veg a day, but how many of us really do? And even for those of us that are, how can we be sure that our nutrition is varied enough?
Ask any nutritionist and they will tell you that when it comes to optimum nutrition… colour is king. The more varied the colour in your diet, the greater your vitamin, phytochemical and nutrient intake.
With this in mind, there is a simple system to ensure you are getting enough colour in your diet…
Introducing the traffic light system!
- Eat one or two portions of RED fruit / veg a day
- Eat one or two portions of AMBER fruit /veg a day
- Eat one or two portions of GREEN fruit / veg a day
The REDS- beetroot, cherries, cranberries, pomegranate, radishes, raspberries, red apples, red grapes, red onion, red peppers, rhubarb, strawberries, tomatoes, watermelon.
The AMBERS- apricots, bananas, carrots, grapefruit, mango, nectarines, oranges, papaya, peaches, pineapple, satsumas, sweet corn, sweet potato, tangerines, pumpkins, yellow peppers.
The GREENS- apples, asparagus, broccoli, celery, courgettes, green peppers, honeydew melon, kiwi fruit, leafy greens, limes, olives, passion fruit, pears, peas, spinach, sprouts.
And to really boost your nutrient intake try to add a portion of…
The PURPLES & BLUES - blackberries, blueberries, blackcurrants, dates, egg plant, figs, plums, prunes, purple cabbage, purple sprouting.
Making sure you eat it…
How many times have you seen your beautiful, full fruit bowl wither and die before your eyes? Too many! Why? Because fruit and veg just hasn't got that “EAT ME NOW!” factor like chocolate or biscuits. If you are going to get that fruit into you diet you need to adopt the right mindset.
Don't think “I'll have a piece of fruit when I'm peckish”, it just won't happen. You need to think “by the end of today I need to have eaten my traffic light!”. Challenge yourself to eat better, plan your meals and make sure you have access to it.
About the Author
Liam Taylor from everythingZing.com - gyms stevenage
How can I make a delicious fruit bowl?
What fruits and any special sauce or techniques?
Fresh Fruit Bowl
Ingredients:
8 to 10 cups fresh melon cubes
1 to 2 tablespoons white corn syrup
1 pint fresh strawberries
2 cups fresh pineapple chunks
2 oranges, sectioned
Fresh mint leaves, optional
Directions:
In a large bowl, combine melon cubes and corn syrup. Cover and refrigerate overnight. Just before serving, stir in remaining fruit. Garnish with fresh mint leaves if desired. Yield: 3-4 quarts.
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