Download Week 4 – Fruit and Vegetables

Week 4 – Fruit and Vegetables
Eat your FIVE a Day
We all take for granted the message that we need Five portions of Fruit and Vegetables a day.
However, when you compare this to the recommended daily intake of seventeen portions of Fruit
and Veg in Japan, five portions really does not seem like much.
There is an astonishing amount of benefits to eating Fruit and Vegetables and yet within the UK
many people rarely have more than one or two portions a day. This is worrying when there is
currently a debate occurring as to whether “5-a-day” is enough. Jacqui Lowdon, a dietician with the
British Dietetic Association states, "In terms of the reported health benefits, it's enough. But it's also
probably less than ideal.” Many studies recommend seven for women and nine for men (because of
their increased calorie requirements).
Research has shown that an increase of fruit and vegetable intake can reduce the risk of getting a
range of different cancers, cardiovascular diseases and lower your blood pressure as just a few of
the linked health benefits.
This week we want you to make a conscious effort to increase your intake of fruit and
vegetables but also to start to diversify the fruit and vegetables that you eat. Try to eat a
wide variety of colours in order to get the full nutritional and health benefits.
Here are some health benefits associated with certain types of fruits and vegetables:
Apples
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Reduces the risk of lung and bladder cancer, strokes and heart
disease
Reduces cholesterol
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Asparagus
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Helps the body get rid of excess water; relieves bloating
Anti inflammatory properties help to relieve asthma and
arthritis
Helps to control blood sugar levels; beneficial to Diabetics
Bananas
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Contain no fat, sodium or cholesterol
Potassium rich therefore reducing the risk of high blood
pressure
Rich in serotonin, Vitamins B6 and C and magnesium
Beetroot
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It contains Betaine, which supports healthy liver function,
aiding the breakdown of fats and weight loss.
Excellent source of folic acid, fibre, iron, manganese and
potassium
Linked with cancer prevention and the lowering of cholesterol
levels
Carrots
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Provide vitamin A which can prevent night blindness
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Contains Beta-carotene which is linked with the prevention of
cancer
Lowers blood pressure and cholesterol levels and regulates
blood sugar
Grapes
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Alkaline properties decreases acidity of uric acid, benefitting
the kidneys
Antiviral activity
Naturally high in vitamins A, C, B6 and folate, calcium,
potassium, manganese, zinc, copper and iron.
Kiwi
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Prevents asthma, wheezing and coughing
There high fibre content fights against colon cancer
Kale
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Extremely rich in calcium, lutein, vitamins A, C, K, E and iron
Reduces the risk of numerous cancers
Slows down decline in mental performance and increases immune
function
Mushrooms
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Boost immune system and cardiovascular health
Probiotic qualities restore bodies balance and natural
resistance to disease
Helps increase libido
Pineapple
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High in anti-oxidants
Good source of vitamin C and manganese
Combats age-related sight problems
Reduces risk and symptoms of arthritis
Spinach
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One of the most nutrient dense vegetables and helps to regulate body
pH
Source of vitamins B1, B6, C, E, K
Iron content is double that of other vegetables
These are just a selection of common fruit and vegetables and a few of the associated benefits. For
more varieties, and information on them see the links below;
http://www.rebootwithjoe.com/eating/a-z-fruit-veggies/
http://www.thasneen.com/cooking/health-benefits-of-fruits-and-vegetables-a-z-list/
Portion Sizing
The recommended portions of fruit and vegetables per meal are 80g, based on a European average
of portion sizes. This is the equivalent of;
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One tomato, pepper or a large onion.
A quarter of a cauliflower or cucumber.
One bowl of lettuce.
Three heaped tablespoons of any vegetable, e.g. peas, carrots, sweet corn.
Half an avocado.
One apple, pear, banana, orange, nectarine or peach.
One slice of melon.
Half a grapefruit.
Two plums.
One glass (150ml) of pure fruit juice. No matter how many glasses you drink a day, it only
counts as one portion.
Be careful when cooking/ boiling, steaming vegetables as this tends to remove the vitamin and
mineral count if done for too long.
Calorie Comparison
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Fruit and Vegetables have very high water and fibre contents. This increases the volume of
the food whilst reducing the energy density, making them low in calories. Due to their high
fibre content, they will help you feel fuller for longer.
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Vegetables tend to contain fewer calories than fruit; thus substituting more vegetables than
fruit for foods of higher energy density can be helpful in a weight management plan.
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Therefore, fruit and vegetables should be used as a substitute for high-calorie, energy dense
foods. You will be surprised at how much more fruit and vegetables you can eat for the same
calorific value as other less healthy foods.
Below are a few examples of what 200 calories looks like in different foods;
We have provided you with the most frequently used excuses for not managing to hit a
target of five fruit and vegetables in a day.
Lack of time for Healthy Shop
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Look out for canned, frozen and juiced fruit and vegetables as these can be just as nutritious
and sometimes more convenient.
5-a-day is too expensive
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An average banana costs around 20p, which is almost half of most chocolate bars and
packets of crisps and provides more in way of nourishment, in fewer calories. Healthy
shopping could in fact be better for your budget.
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Choose fruit and vegetables that are in season, as these are cheaper and more flavoursome.
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Use local markets rather than supermarkets as these tend to be cheaper, particularly at the
right time of day.
Dislike Fruit and Vegetables
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With such a variety of tastes, it is difficult to believe anyone can dislike them all. Try a
different fruit / vegetable a week until you find something you enjoy.