TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK

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1 TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK Our health is nothing but a clear reflection of our food habits. If we consume healthy food & follow a wellbalanced diet, we will definitely stay healthy & fit. Eating plenty of fruits & vegetables is good for our health. It should be an important part of our daily diet. No single fruits & vegetables provides all of the nutrients you need to be healthy. So, we should eat 5 kinds of vegetables & 2 kinds of fruits everyday for maintaining good health. They provide health benefits & are important for the prevention of illnesses. Also, eating the recommended amounts of fruits & vegetables each day can reduce the risk of chronic diseases as well. No Need To Dispute, Eat Veggies & Fruits They are vital part of a balanced diet & are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommended that we make one-half of our plate fruits & vegetables as they add color, variety & taste to our meals. They are good source of vitamins, minerals, antioxidants, phytochemicals & dietary fiber, as they play an important role in preventing specific nutrient (micro-nutrient) deficiencies & promote healthy bowel function. They also supply your body with much needed fiber that helps you feel full & maintains your digestive system. Fruits & Veggies Eat These Every day, So That Diseases Will Be Out of Your Way Our busy lives require food that is nutritious, energizing & easy to eat on- the- go, like fresh fruits & vegetables. They are a natural source of energy & give the body many nutrients which helps you keep going. They are naturally low in calories, salt & sugar. Fiber containing fruits & vegetables helps provide a feeling of fullness with fewer calories. As a part of a well-balanced, regular diet & a healthy, active lifestyle, a high intake of fruits & vegetables can help you to reduce obesity & maintain a healthy weight, it helps lower your cholesterol & blood pressure problems. 1

2 Add Color To Your Plate You get the most health benefits & protection against disease if you eat a variety of fruits & vegetables. Some of them are healthier than the others & variety is as important as quantity. When choosing them, keep in mind that brightly colored fruits & vegetables are higher in nutrients than less vivid choices. Eat a variety of types & colors of fruits & vegetables in order to give your body the required nutrients it needs. As they are classified into 5 color group, there is also a need to choose them from each of the color groups every day. Try dark leafy greens, brightly colored red, yellow & orange fruits & vegetables. Try to eat a rainbow of colorful fruits & veggies everyday to get the full range of health benefits. For Example, Red Foods- Like Tomatoes & Watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer & heart disease. Green Vegetables- Like Spinach & Kale. These contain lutein & zeaxanthin, which may help protect against age- related eye disease. Blue & Purple Foods- Like Blueberries & Eggplant. These contain anthocyanins, which may help to protect the body from cancer. White Foods- Like Cauliflower. These contain sulforaphane & may also help protect against some cancers. 2

3 Types of Fruits & Vegetables Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds & are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colors, shapes & flavors. Common types of fruits readily available includes: Apples & Pears Citrus- Oranges, Grapefruits, Mandarins & Limes Stone Fruit- Nectarines, Apricots, Peaches & Plums Tropical & Exotic- Bananas & Mangoes Berries- Strawberries, Raspberries, Blueberries, Kiwifruit & Passion fruit Melons- Watermelons, Rock Melons & Honeydew Melons Tomatoes & Avocados Vegetables are available in many varieties & can be classified into biological groups including: Leafy Greens- Lettuce, Spinach & Silver beet Cruciferous- Cabbage, Cauliflower, Brussel Sprouts & Broccoli Marrow- Pumpkin, Cucumber & Zucchini Root- Potato, Sweet Potato & Yam Edible Plant Stem- Celery & Asparagus Allium- Onion, Garlic & Shallot 3

4 Fruits & Vegetables are also a boon to dieters, as they are generally low in fat & calories & high in fiber. You can eat a lot of them without gaining weight as the fibers in them helps you manage your weight. Fiber makes you feel fuller for a longer period, helping you eat less overall & aids with weight loss or maintenance. Eating whole fruit instead of drinking juice is a better option. Frozen or canned fruits & vegetables are good options when fresh produce is not available. Choose items without added sugar, syrup, cream sauces or salt. One should also use healthier cooking methods like: Steaming, grilling, sauteing, roasting, baking& microwaving vegetables are ideal preparation methods. Other ways of eating fruits & vegetables are by making fat-free or low-fat dressings/dips with raw vegetables (chopped into bite-sized pieces), by making smoothies, fruit Popsicle & Fruit Desserts. Interestingly, Vegetables are slightly healthier than fruits. Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you are happy to snack on carrots or other veggies, then that is a great choice but if you fancy something sweeter, a fruit is also a good option. Thus, overall, the more you incorporate fresh, whole foods into your diet, the less likely you are to suffer from both physical & mental health problems. 4

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