Eating the recommended 5 a day servings of fruits and vegetables is the most important part of a healthy eating plan.
Top 10 reasons to eat 5 portions of fruit and vegetables A DAY.
No. 10 Colour & Texture. Fruits and vegetables add colour, texture and appeal to your plate!
No. 9 Convenience. Nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they are ready when you are!
No. 8 Fibre. Fruits and vegetables prove fibre that helps fill you up and keeps your digestive system HAPPY!
No. 7 Low in Calories. Fruits and vegetables are naturally low in calories. Great foods to maintain a healthy weight.
No. 6 May Reduce Disease Risk. Eating plenty of fruits and vegetables may help to reduce the risk of many diseases, including heart disease, high blood pressure and some cancers.
No. 5 Vitamins and Minerals. Fruits and vegetables are rich in vitamins and minerals that help you feel healthy and energized.
No. 4 Variety. Fruits and vegetables are available in an almost infinite variety... so many TASTES, COLOURS and TEXTURES to choose ...... there is always something new to try!
No. 3 Quick, Natural Snack. Fruits and vegetables are nature’s treat and easy to grab for a snack.
No. 2 Fun to Eat! Some crunch, some squirt, some you peel ...... some you don’t, and some grow right in your own backyard!
No. 1 Taste GrEAT!!
What stops you from getting 5 a day?
Lack of time for healthy shopping
5 a day is too expensive
Dislike fruits and vegetables
5 a day is too much to eat / · Make arrangements for your local farmer to provide you with seasonal fruits and vegetables
· Healthy eating does not mean you can’t make use of convenience foods e.g. canned or frozen
· Start a garden. Grow a few of your favourites in your own backyard.
· Go places where you are reminded to eat fruits and vegetables
· On average, fruits and vegetables can be cheaper and provides more nourishment for fewer calories.
· Buy frozen or canned – they are often less expensive and always available
· Buy a little fresh produce at a time to avoid spoilage and wasting money
· Buy produce that are in season and plentiful.
· Get out of the rut and try new options
· Add fruits and vegetables to foods you like
· Make a fruit or green salad often
· Keep them in sight. You’ll eat more if you see them
· Try a different fruit / vegetable each week until you find some you enjoy.
· Make it a mission to start working to your five a day quota
· Build up gradually, make it a habit and remember each extra serving is a step in the right direction.
· Make fruits and vegetables part of every meal and snack
· Incorporate fruits and vegetables into your favourite recipes
Easy ways to 5 a DAY!
Here are some ideas:
§ Think about the fruit and vegetables you enjoy eating
§ Decide what simple steps you can take to eat more
§ Aim to eat a bit more, more often
Breakfast: Have a fruit or 100% fruit juice or both with breakfast everyday
Dice some fresh fruit over breakfast cereal
Make a delicious fruit smoothie, fritter or pancakes from fresh fruit.
Instead of eating plain eggs, add chopped vegetables to your omelet.
Lunch: Substitute a veggie burger for your usual hamburger
Add extra lettuce, tomato and cucumber to your sandwich or burger
Substitute a salad in place of fries or other side order
Enjoy vegetable based soups
Substitute a fruit or fruit juice in place of your daily soft drink.
Try taking an extra serving of vegetables or a salad at lunch.
Evening Meal: Try to include at least one vegetable with this meal
Chop up lots of vegetables and use them in a stir fry
Serve 2 types of vegetables with your dinner, and make the portions a bit bigger than usual.
Make a fresh fruit salad for dessert.
Snack: Keep a stock of fruits at home and at the office so you can eat fruit during the day
Snack on some fruit or sticks of raw vegetables like celery, carrots or peppers
Cut up a variety of fresh fruits and vegetables. E.g. carrots, cucumbers, apples. Take them to work as a quick snack.
Add fresh fruit to a small container of low fat yogurt.
1 Serving of Fruit and Vegetable is…… / This looks like:1 medium sized vegetable or fruit / ½ ripe banana, apple, mango, guava
½ cup raw, cooked, frozen or canned fruit or vegetable / A scoop of peas or a small bowl of sliced peaches or grapes
1 cup green salad / A small side salad about the size of your fist
½ cup unsweetened juice / A small glass of orange juice
¼ cup dried fruit / A small box of raisins
FUN WAYS OF LEARNING
ABOUT FRUITS AND VEGGIES
Fruit and Veggies Crossword
CHAMPION’S SALAD MEDLEY
1 YELLOW PEPPER (CUT AS DESIRED)
1 RED PEPPER (CUT AS DESIRED)
2 CUCUMBERS, THINLY SLICED LENGTHWISE
2 HEAD LETTUCE
¼ CUP HOMEMADE VINAIGRETTE DRESSING
1/8LB BLUE CHEESE (OPTIONAL)
METHOD
ARRANGE LETTUCE CUCUMBERS RED AND YELLOW PEPPERS ON A LARGE PLATTER
THEN SPRINKLE VINAIGRETTE DRESSING OVER SALAD WHEN READY TO SERVE.
ADD CHEESE IF DESIRED
SERVING SIZE (5 PERSONS)
VINAIGRETTE DRESSING
2 TBSP WINE VINEGAR (RED OR WHITE) OR LEMON/LIME JUICE
6 TBSP OLIVE OIL
2 GLOVE GARLIC FINELY CHOPPED (OPTIONAL, BUT GOOD)
1 TSP FRESHLY GROUND BLACK PEPPER
1TBSP DIJON MUSTARD
1 TSP SUGAR
METHOD
WHISK ALL INGREDIENTS TOGETHER UNTIL THE SUGAR IS DISSOLVED.
(TRY DIFFERENT VARIETIES OF OIL, VINEGAR AND MUSTARD)