Fruits and Vegetables
Fruits and vegetables are key to a healthier lifestyle and they are an important source of several nutrients e.g. vitamin C, vitamin B12, potassium and other components such as dietary fibre, carotenoids and flavonoids. Some berries and fruits contain high levels of total antioxidants such as blueberries, blackberries, strawberries and raspberries and pomegranates, grapes and oranges. That’s one of the reasons why it’s recommended to eat at least 5 portions of fruit and vegetables per day. One portion = 80 grams of fruit or vegetables or any of these:- 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
- 1/2 a grapefruit or avocado
- 1 apple, banana, orange, pear or other similar size fruit
- 1 slice of large fruit, such as melon or pineapple
- 7 cherry tomatoes
- 2 satsumas or 2 medium plums
- 1 glass of 100% juice (Remember you can only count fruit juice as one portion, however much you drink, because fruit juice has very little fibre)
- 1 tablespoon of raisins
- 3 dried apricots
- 1 handful of grapes
Eat a rainbow assortment of fruits and vegetables
Sometimes it’s difficult to eat enough fruits and vegetables, but try to make the effort to start to increase your fruit and vegetables intake by eating from different boxes each day and feel the difference!Red | Dark Green | Yellow and Light Green | Orange | Purple |
---|---|---|---|---|
Apples (red) | Artichokes | Apples (green or yellow) | Apricots | Aubergines |
Bell Peppers (red) | Asparagus | Avocados | Bell peppers (orange) | Beetroot |
Cherries | Bell peppers (green) | Bananas | Butternut squash | Blackberries |
Cranberries | Broccoli | Bell peppers (yellow) | Cantaloupe melon | Blueberries |
Grapefruit | Brussels sprouts | Bok choy | Carrots | Cabbage (purple) |
Grapes (red) | Collard greens | Cabbage | Mangoes | Cherries |
Radishes | Cucumbers | Cauliflower | Oranges | Currants |
Plums (red) | Grapes (green) | Celery | Papaya | Grapes (purple) |
Strawberries | Green beans | Courgettes (yellow) | Pumpkin | Onions (red) |
Tomatoes | Honeydew melons | Fennel | Sweet potatoes | Plums (purple) |
Watermelon | Kale | Kiwifruit | Yams | Radishes |
Leeks | Lemons | |||
Lettuce (dark green) | Lettuce (light green) | |||
Mustard greens | Limes | |||
Pears | Onions | |||
Spinach | Pears (green or yellow) | |||
Swiss chard | Pineapple | |||
Turnip green | Squash (yellow) |
Potatoes, Rice, Pasta and Bread
Potatoes contribute starch and add to the daily intake of several nutrients, e.g. potassium, vitamin B2, vitamin C and fibre. protein is low in potatoes; about 2 grams per 100 grams and the energy is around 360 KJ per 100 grams. Potatoes are a good choice and can be a part of a healthy and balanced diet. Just remember that potatoes contain a lot of starch, so they will take up a lot of fat if you deep fry them. A raw potato contains about 3% fat and chips up to 50% fat. Rice and pasta are a good source of carbohydrates. If you want to choose a healthier option try wholemeal products instead of white rice and pasta. Wholemeal rice and pasta has many nutritional advantages an a unique flavour and texture. It’s a good source of B vitamins, especially vitamin B1 (thiamine). In 100 grams of wholemeal raw rice you get over half the recommended intake of vitamin B1 (thiamine). Thiamine is essential for the utilisation of carbohydrates in the body, meaning that the vitamin helps your body convert food into fuel. Further products made of whole grain release their energy more steadily and it will cause fewer swings in blood sugar and so, when you are buying bread, you should also choose the wholemeal option as well.Fish and Seafood
Fish is really good for your health and it’s recommended as a part of a balanced diet. The official recommendation is to aim for at least two portions of fish a week, including one portion of oily fish. (around 400 gram a week). Fish is an important source of good quality protein, low in fat and contribute to many vitamins and minerals, especially to the intake of vitamin D, iodine and selenium. Furthermore, fish and especially fatty fish is a major source of long-chain n-3 fatty acids. The available evidence actually indicates that eating fish or n-3 fatty acids from fish can reduces the risk of fatal coronary heart disease4 (CHD) and have been associated with reduced blood pressure. So there are loads of good reasons for increasing you weekly amount of fish and seafood!What kind of fish should I eat?
You should eat as wide a varity of different fish as possible. One portion of oily fish and two portions of non-oily fish. Under here you can see examples of the 2 groups.Examples of oily fish: | Examples of non-oily fish: |
---|---|
Salmon | Haddock |
Trout | Cod |
Mackerel | Halibut |
Herring | Sea Bass |
Sardines | Hake |
Fresh Tuna | Tinned Tuna |
Pilchards | Plaice |
Eel | Coley |
It’s best to choose smaller species of fatty fish, such as wild salmon, mackerel, herring, and sardines because their smaller size and shorter life span translate into a smaller accumulation of mercury and other environmental toxins. Fish like shark, marlin, swordfish and other large predatory fish may contain high levels of methyl mercury, so it’s recommended a maximum of one portion per week for this fish group.
It is important to remember that the benefits of eating the recommended fish intake, is still bigger than the risk of mercury.