Fruit And Veg...
Week 2
Diet
This week's challenge is to increase your fruit and vegetable intake to 5 portions per day, with the help of nutritious smoothies
The benefits
Eating 5 portions of vegetables and fruit every day is important because they:
- Protect against chronic diseases, such as cancer and heart disease
- Aid healthy bowel movement
- Are low in calories, but fill you up
- Are full of vitamins and minerals
- Protect your body against free radicals, which contribute to ageing
There's a huge variety of fruit and vegetables available, with many tastes, textures and ways you can eat them
Different fruits and vegetables provide specific benefits to your health
Whats a portion
Each of the following is equivalent to a portion:
- 2 medium sized plums
- 7 strawberries
- 5cm sliced melon
- 1 glass pure fruit juice
- 3 dried apricots or prunes
- 1 handful of grapes
- 1 apple, orange, banana or pear
- 1 small bowel of salad
- 1 medium sized tomato
- 1 corn on the cob
- 3 heaped tablespoons of tinned or fresh carrots
- 5cm piece of cucumber
- 4 heaped tablespoons of french beans
Everyday eating:
It's simple to increase the amount of fruit and vegetables you eat every day for example
- Breakfast: a piece of fruit and a glass of fruit juice or a smoothie (two portions)
- snacks: a big slice of cucumber, a piece of fruit or carrot (one portion)
- Lunch: add lettuce and tomato to sandwhiches (half a portion)
- Dinner: include two types of vegetable (two portions)
- Dessert: add chopped fruit to yoghurt (one portion)
Once you get a taste for fruit and vegetables, you'll wonder why you went without them for so long
Making smoothies:
Smoothies are an easy and tasty way to increase your intake of fruit and vegetables.
All you have to do is remove the skin and pips from your chosen fruit and blend until smooth. Experiment with quantities to suit your own taste
Here are a few examples:
- pear and pineapple, with lime juice
- strawberries and kiwi fruit, with plain, low-fat yoghurt
- mango, apple and coconut
- peach, nectarine and apricot, with a dash of orange juice
Diet
This week's challenge is to increase your fruit and vegetable intake to 5 portions per day, with the help of nutritious smoothies
The benefits
Eating 5 portions of vegetables and fruit every day is important because they:
- Protect against chronic diseases, such as cancer and heart disease
- Aid healthy bowel movement
- Are low in calories, but fill you up
- Are full of vitamins and minerals
- Protect your body against free radicals, which contribute to ageing
There's a huge variety of fruit and vegetables available, with many tastes, textures and ways you can eat them
Different fruits and vegetables provide specific benefits to your health
Whats a portion
Each of the following is equivalent to a portion:
- 2 medium sized plums
- 7 strawberries
- 5cm sliced melon
- 1 glass pure fruit juice
- 3 dried apricots or prunes
- 1 handful of grapes
- 1 apple, orange, banana or pear
- 1 small bowel of salad
- 1 medium sized tomato
- 1 corn on the cob
- 3 heaped tablespoons of tinned or fresh carrots
- 5cm piece of cucumber
- 4 heaped tablespoons of french beans
Everyday eating:
It's simple to increase the amount of fruit and vegetables you eat every day for example
- Breakfast: a piece of fruit and a glass of fruit juice or a smoothie (two portions)
- snacks: a big slice of cucumber, a piece of fruit or carrot (one portion)
- Lunch: add lettuce and tomato to sandwhiches (half a portion)
- Dinner: include two types of vegetable (two portions)
- Dessert: add chopped fruit to yoghurt (one portion)
Once you get a taste for fruit and vegetables, you'll wonder why you went without them for so long
Making smoothies:
Smoothies are an easy and tasty way to increase your intake of fruit and vegetables.
All you have to do is remove the skin and pips from your chosen fruit and blend until smooth. Experiment with quantities to suit your own taste
Here are a few examples:
- pear and pineapple, with lime juice
- strawberries and kiwi fruit, with plain, low-fat yoghurt
- mango, apple and coconut
- peach, nectarine and apricot, with a dash of orange juice
