Eat (more) fruit These ideas might stimulate your fruit consumption! Why should we have five to nine fresh pieces a day, organically grown if possible? For the largest part fruit consists of water just like the human body does; Fruit is 100% bad-cholesterol free; Fruit stimulates the memory; The idea that fruit is an expensive nutrition; The miraculous healing effects of fruit;
Fibers; Fruit makes you feel better; Ethical reasons to eat fruit; Fruit is the most natural food; The human diet; Fruit juices - squeeze those fruits! For the largest part fruit consists of water just like the human body does Like 80% of our body is water so does 80% of fruit consist of water! If you think about it, it's logical for the human body to consume food that contains as much water as the body itself. The nutrition that meets that requirement is fruit. There is no other food than fruit on this planet that contains on average 80% water. Vegetables also contain a lot of water and are therefore second best.
Fruit is 100% bad-cholesterol free No doubt about this argument. Too much bad-cholesterol is not good for our bodies and fruit doesn't contain bad-cholesterol. Animal products like meat and dairy contain a lot of bad-cholesterol.
Fruit stimulates the memory If you didn’t know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains. The way this works still has to be found out and many scientists are looking into it as we speak. What we do know is that if you consume fruit effectively, your brains can recall information faster and more easily. This is very useful information for people who are preparing for an exam. Students that want to go to this page immediately go to: improve your exam results with fruit.
The idea that fruit is an expensive nutrition Did you always think that fruit was an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit. We think that fruit is the healthiest food on earth and therefore it is well worth spending our money on.
The miraculous healing effects of fruit Spectacular stories about people that cured from uncurable diseases by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don't know that much about fruit and its contents.
Fibers We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The consumed amount of fibers maybe even a more important factor than the amount of fat that is consumed by people! The food that contains these healthy (natural) fibers is.... right: fruit! (vegetables as well). The American Heart Association advises to consume 25 to 30 grams of fibers out of fresh fruits and/or vegetables. In practice this means: have five to nine portions of fresh fruits or vegetables a day. Check out the dietary Recommendations of the American Heart Association here.
Fruit makes you feel better Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating much fruit can have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis. It will take approximately 30 days until you start to notice the effects. Don't forget to drink these smoothies 20 minutes before the consumption of other meals. This way the fruit will not ferment in the stomach and the nutritious elements can be absorbed by the blood effectively.
Ethical reasons to eat fruit Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you! This ethical argument (often used by vegetarians and vegans to not eat meat) claims that fruit is a non-animal food. Many people see animals, especially mammals, as living creatures just like humans. There are religions that say that animals have souls like us. The native Americans first asked the animal's spirit if they could kill it before they did so. Fruit has never been said to have a soul and thus can be eaten without causing any harm. Ethical or religious arguments aside, we think it's a shame that we as human beings don't eat much fruit when there is such an abundant assortment of fruits and vegetables available.
Fruit is the most natural food When you see a piece of fruit hanging from a tree that tree is telling you something: "Eat my fruits and help me spread my seeds." That’s how nature works. Humans eat vegetables and fruits and consequently help the plants to spread. Humans use animals to work the land to grow the plants and trees that produce these fruits and vegetables. In more and more people's opinion this is the way it was all meant to be.
A human diet A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables. Some tips:
A good start is to eat and drink more fresh fruits; it’s as simple as that. Before you know it you will feel much better; Don't forget to eat fruit on an empty stomach, not after other meals and; inform yourself about the substances that our 'modern' food contains.
FRUIT JUICE Fruit juices, go squeeze! Fruit juices taste the best. Read further about how fruit juices can change your life!
Tips
Squeeze at least one fruit drink a day. In this way you eat about 3 to 4 fruits so you can fulfill your daily need
Put some ice cubes in the blender with your juice. This cools your fruit drink quickly in summer
Put a little bit of banana in your juice mix and blend it like a milk-shake. This gives your fruit drink a certain softness and reduces the bitterness (caused by grapefruits for example)
Take sweet fruits to blend. Use citrus fruits (oranges, red-grapefruits) as a basis and mix it in the blender with the sweet fruits of your choice. You can squeeze a jar of orange juice that you keep in the fridge and blend it with the fruit of your choice when you want to.
Squeeze five to nine pieces of fruit a day!
4:49 PM
Sunday, August 10, 2008
Eat different colours and types of fruit and veg
We all know we should eat at least five portions of fruit and veg every day. But do you know exactly what the benefits are, what constitutes a portion, or that eating different types and colours is almost as important as getting enough in the first place?
Eating a variety of five fruit and vegetables a day could reduce deaths from heart disease, stroke and cancer by up to 20 per cent, according to the NHS Plan, a Department of Health document published in 2000.
Not only that, fruit and veg can stop you piling on the pounds. They’re low in fat and packed with fibre. And because fibre fills you up, you’re less likely to succumb to unhealthy calorie-laden snacks.
The bad news is that most of us aren’t getting enough. According to the National Diet and Nutrition Survey, only 13 per cent of men and 15 per cent of women regularly achieve five a day with average intake below three.
It can sometimes be difficult to squeeze in all five portions. But you can also use tinned, frozen and packaged fruit and veg as well as fresh to get your quota. They can be just as nutritious as fresh and using the GDA labels you can see exactly what they are providing you with.
Here’s why you should add colour to your dinner plate, plus five days of simple, delicious, nutrition-packed meals. Luckily you don’t need to be a Masterchef to get enough.
Red
What to eat: Strawberries, cranberries, red apples, red onions, tomatoes, pink grapefruit, watermelon, pomegranates.
Good for: Protecting against heart disease, cancer and urinary infections.
Red foods are among the richest sources of antioxidants called flavonols, which may protect against heart disease. Tomatoes, watermelon and pink grapefruit are also important providers of lycopene – a pigment in plants thought to reduce the risk of prostate cancer, according to a report by the World Cancer Research Fund.
Cooking or processing tomatoes is even better as it increases the amount of lycopene you absorb, so include tinned, pureed and cooked versions as well as raw.
Cranberries contain proanthocyanidins – plant chemicals that may help prevent infections of the urinary tract by stopping harmful bacteria such as E.coli sticking to the bladder walls.
Smart ways to get more: Toss red grapes into your salad, use tomato puree in sauces or have a daily glass of cranberry juice – if you're concerned about your sugar or calorie levels check the GDA label.
Green
What to eat: Kale, spinach, watercress, cabbage, broccoli, asparagus, green peppers, peas, kiwi fruits, Brussels sprouts, cauliflower. Sweetcorn also fits in this group, even though you eat the yellow kernels, not the green husk.
Good for: A strong immune system, healthy eyes and skin, plus protection against cancer and heart disease.
Kale, spinach, peas and sweetcorn are rich sources of lutein – a pigment in the eye that filters out damaging UV rays. A study at Massachusetts Eye and Ear Infirmary found a high intake of spinach or collard greens (similar to kale) was associated with a substantially reduced risk of age-related blindness.
Filling up on greens, including kiwi fruit, will also give you plenty of immune-boosting vitamin C, also necessary for great skin, and folate – a B vitamin that protects against birth defects.
Green vegetables such as cabbage, broccoli, kale, sprouts and watercress contain glucosinolates, thought to protect against cancer by encouraging the self-destruction of pre-cancerous cells.
Smart ways to get more: Try tinned sweetcorn on pizzas, asparagus wrapped in ham and watercress or spinach soups. Compare packaged soups for added salt using the GDA label to make a healthy choice.
Orange & yellow
What to eat: Carrots, mangoes, butternut squash, sweet potatoes, papaya, oranges and peppers.
Good for: Cancer and heart disease prevention, healthy skin and immunity. Orange fruits and vegetables are typically rich in alpha and betacarotene, which can help bolster our body’s defences.
Foods high in these nutrients are thought to reduce the risk of various gut and lung cancers, according to the World Cancer Research Fund and American Institute for Cancer Research.
Betacarotene is also used by the body to make vitamin A, which is vital for eyes, skin and the health of mucous membranes in the nose and throat (so bacteria and viruses are less likely to penetrate). Orange citrus fruits are also a good source of vitamin C.
Smart ways to get more: Have a handful of chopped dried apricots with your breakfast cereal, use sliced carrots and peppers for a snack, serve baked sweet potatoes as a change from normal jacket potatoes. Drink orange juice with a meal.
Purple & Blue-black
What to eat: Blueberries, blackcurrants, blackberries, raisins, prunes, black grapes, raspberries, plums, black and purple grapes, aubergines, and cherries.
Good for: Anti-ageing benefits, healthy brain, defence against cancer and heart disease.
The colour purple signifies the presence of anthocyanins, which are powerful disease-fighting substances.
They can help keep skin healthy and could possibly have an anti-ageing effect in the brain, though this hasn’t been proven in humans.
In a study published in the Journal of Neuroscience, rats that ate an extract of blueberries, strawberries and spinach every day showed improvements in short-term memory.
The blueberry extract was associated with improved balance and coordination as well.
Smart ways to get more: Snack on raisins or grapes instead of sweets or chocolate, eat blueberries sprinkled over cereals or with ice cream, add sliced aubergine to stir-fries or tomato sauces.
White
What to eat: Onions, garlic, shallots, chives, leeks, bananas, cucumber, celery, fennel, mushrooms.
Good for: Lowering cholesterol, detoxing the body, preventing cancer, and keeping blood pressure healthy. Vegetables in the onion group contain sulphur compounds, which increase the activity of enzymes that remove toxic substances from the body. Sulphur compounds may also help to lower cholesterol and keep the arteries flexible, lowering risk of heart disease. White fruit and veg are also good sources of potassium, which regulates blood pressure.
Smart ways to get more: Make onion soup, bake onions as a veg side dish, add spring onions to salad and stir-fries. Spread celery sticks with peanut butter and have them as a snack. Chop a banana over your breakfast cereal.
What’s a portion?
* Fresh, frozen, chilled, canned, 100 per cent juice and smoothies all count, as do dried fruit and vegetables. Potatoes don’t count at all. Aim for as many colours and textures as possible and five different choices every day. For example, five bananas would still only count as one portion.
* Fruit and vegetables in convenience foods like ready meals, pasta sauces, soups and puddings, also contribute to your five a day. But check the nutritional information on the labels as you don’t want to undo the goodness with lots of sugar, fat or salt. Compare the Guideline Daily Amount (GDA) percentages on the packaging to select the healthiest brands. Around 80g of fruit or veg in a product counts as a portion.
* A portion of fruit is one medium apple or banana, two small satsumas or three dried apricots. You can only count a glass of 100 per cent fruit juice once a day, however many flavours you drink. Fibre is removed in processing so it’s not as nutritious as a piece of fruit. A portion of dried fruit is one tablespoon but stick to one a day as it’s high in sugar.
* One portion of vegetables is three heaped tablespoons of carrots, peas or sweetcorn, or a cereal bowl of mixed salad. Three heaped tablespoons of beans and other pulses such as lentils and chick peas also count as a portion, but only count them once a day, even if you eat all three. That’s because pulses don’t contain as many nutrients.
* For more info and recipes visit www.5aday.nhs.co.uk
5 ways to 5 + a day
DAY 1
* Breakfast Scrambled eggs with four tablespoons of grilled or stir-fried mushrooms (one portion).
* Snack One apple (one portion).
* Lunch Lean ham sandwich made with wholegrain bread and packed with salad leaves (1/2 portion), plus seven cherry tomatoes (one portion). One pot of fruit yoghurt and a small wholemeal fruit scone. Check the GDA label if fat content is an issue for you.
* Snack Small handful of unsalted nuts.
* Evening meal Bowl of carrot and coriander soup (one portion), pasta with chicken, tomato and basil bottled pasta sauce (one portion) and two broccoli spears (one portion), four heaped tablespoons of berries with natural yoghurt (one portion).
TOTAL: 7.5 portions
DAY 2
* Breakfast Bowl of high-fibre cereal with semi-skimmed milk and a chopped banana (one portion).
* Snack Three dried apricots (one portion).
* Lunch Beans on toast (one portion) with half an avocado sliced over (one portion). A low-fat fruit yoghurt.
* Snack Couple of plain biscuits.
* Evening meal Stir-fry with red and yellow peppers, aubergine, onions, cabbage, plus a handful of nuts and reduced salt soy sauce to taste (2.5 portions) served with brown rice. Apple and blackberry crumble (1/2 portion).
TOTAL: 7 portions
DAY 3
* Breakfast two slices of wholemeal toast with low-fat spread and yeast extract, orange juice (one portion).
* Snack Pot of low fat yoghurt.
* Lunch One cereal bowl of salad (one portion) with goat’s cheese, drizzle of oil and balsamic vinegar. Serve with grainy bread. Small pot of mandarins in juice (one portion).
* Snack Snack size chocolate bar.
* Evening meal Ready-meal vegetable curry with rice (one portion). Check the salt content on the GDA label. Baked apple stuffed with a tablespoon of raisins (two portions).
TOTAL: 6 portions
DAY 4
* Breakfast Poached egg, lean grilled back bacon, two canned plum tomatoes (one portion). Glass of skimmed milk.
* Snack Two kiwi fruit (one portion).
* Lunch Jacket potato with tuna, low-fat mayo and three heaped tablespoons of sweetcorn (one portion). Snack size chocolate bar.
* Snack Handful of nuts and raisins (1/2 portion).
* Evening meal Grilled salmon, new potatoes, three heaped tablespoons of carrots (one portion) and two heaped tablespoons of spinach (one portion). Two scoops vanilla ice cream.
TOTAL: 5.5 portions
DAY 5
* Breakfast Bowl of muesli with low-fat yoghurt and two handfuls of blueberries sprinkled over (one portion).
* Snack Small pack crisps. (A treat is fine now and again as long as you check the GDA label)
* Lunch Bowl of tomato soup (one portion) and a roll. Cereal bar, two big slices of mango (one portion).
* Snack Finger of cheddar cheese with two-inch piece of cucumber (one portion).
* Evening meal Lamb steak with chunky oven chips, three heaped tablespoons of peas and a leek (two portions).
TOTAL: 6 portions
11:56 PM
grains
NAME : Fruity,
Item : Sharing
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Boooking : Please state Ur NAME and Contact.
Declaration of your Fruits that you need, etc. Please refer to the Earlier month that fruits are available!(:
fruits
FOR HIM !
Fruits meant for Sharing (: whatever you yearn for goes here!(:
