Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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 · Reduces the risk of lung and bladder cancer, strokes and heart disease Reduces cholesterol · Asparagus · · · 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 · · · 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 · · · 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 · · Provide vitamin A which can prevent night blindness · Contains Beta-carotene which is linked with the prevention of cancer Lowers blood pressure and cholesterol levels and regulates blood sugar Grapes · · · 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 · · Prevents asthma, wheezing and coughing There high fibre content fights against colon cancer Kale · · · 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 · · · Boost immune system and cardiovascular health Probiotic qualities restore bodies balance and natural resistance to disease Helps increase libido Pineapple · · · · High in anti-oxidants Good source of vitamin C and manganese Combats age-related sight problems Reduces risk and symptoms of arthritis Spinach · · · 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; · · · · · · · · · · 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 · 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. · 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. · 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 · 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 · 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. · Choose fruit and vegetables that are in season, as these are cheaper and more flavoursome. · Use local markets rather than supermarkets as these tend to be cheaper, particularly at the right time of day. Dislike Fruit and Vegetables · 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.