Nutritionists recommend that you eat plenty of fruit and vegetables every day, as they are essential to maintaining good health, but the term plenty can be difficult to pin down. Generally speaking, nutritionists recommend eating at least five portions of fruits and vegetables every day, but how much does one portion really equate to? One medium sized banana? Or perhaps three small apples? It depends on the person, but according to research by experts at Imperial College London, anywhere between 3 and 5 portions of fruit and vegetables per day should do the trick.
What is the ideal diet?
It
is recommended that the best diet consists of fruits, vegetables, grains,
dairy, protein and sugar. Fruits are naturally good for you because they
contain essential vitamins such as vitamin C that can help protect your body
from illness. On the other hand, not all vegetables are good for you because
some have more salt than others. A healthy diet should consist of whole grains
because they are low in fat and cholesterol, but high in iron which aids your
immune system's defences against illness. Dairy products such as milk, cheese
and yoghurt are good for bone health and providing calcium. Proteins come from
meat and fish which provide vital nutrients that build up muscles and produce
red blood cells. Sugar is good for energy so it is recommended to have one or
two portions of this every day. The best food/diet/healthy meal contains a
variety of foods such as meat, fruit, vegetables, pasta and cheese to give a well-balanced
diet
How much should I eat?
While
there is no one 'best diet', health experts recommend eating five portions of
fruit and vegetables every day, basing meals on starchy carbohydrates such as
potatoes, bread, rice or pasta. As well as these carbohydrate-based foods, a
healthy diet should include dairy or dairy alternatives such as soya drinks and
yoghurts. There should also be some beans, pulses, fish, eggs and meat to
provide protein.
What are the best fruits?
According
to Harvard Medical School, the best fruits are berries, especially
strawberries, blueberries, cranberries and raspberries. These fruits have
phytochemicals that reduce your risk of heart disease by preventing LDL (or
bad) cholesterol from depositing on the walls of your arteries. ... Berries
also contain a good amount of folate which can help with depression. Other
great fruit choices include apples, pears, grapes, oranges and plums.
What if I can’t afford to buy lots of fruit and veg?
Luckily,
there are lots of ways to make sure you get enough fruit and vegetables every
day, without breaking the bank. It’s even possible to save money by eating
well! For example, some people find that making their own bread is cheaper than
buying it from a supermarket. There are many banana bread recipes online so
check them out for ideas. One blogger's recipe starts with two ripe bananas
(that should have turned black), a cup of flour, half a teaspoon baking powder
and salt...
Can I eat anything else apart from fruit & veg?
In
a nutshell, the best diet consists of eating plenty of fruit and vegetables
every day, basing meals on starchy carbohydrates such as potatoes, bread, rice
or pasta. Dairy is also recommended for calcium intake. You should also eat
some beans, pulses, fish eggs or meat to maintain good protein levels.
Does it matter what way I cook my food?
Different
cooking methods bring out different flavours. One of the best things you can do
to bring out the natural sweetness in fruit is to use a dry heat cooking
method, such as grilling or roasting. Microwaves should only be used for
certain vegetables, but other vegetables should never be microwaved. For
starchy carbohydrates, boiling is often preferable to baking because it ensures
that they stay moist - baking may dry them out.
How can I make sure that my children eat their five-a-day too?
Banana
bread recipe is a great way to get your kids eating more fruit as well as whole
grains! By adding one banana and a few other ingredients to your favorite bread
recipe, you'll produce banana bread that will make a satisfying breakfast or
late-afternoon snack. The best food in the world can't feed itself, so here are
some creative ways to encourage your kids to eat more fruits and vegetables.
Are there any risks in eating too much fruit & veg?
Eating
too many foods high in fiber can cause stomach cramps, flatulence, constipation
or diarrhea. Like everything else, you should try to consume a variety of fruit
and vegetables throughout the day. It's also a good idea to pay attention to
any food intolerance or allergies you might have and not eat those foods.
Don't
forget about things like meat, fish and legumes which provide protein and
healthy fats that are necessary for good health.
Do you have any tips for making sure I get my five-a-day?
Banana
bread is one of the best foods to include in your diet because it's chock-full
of fruit! Find a recipe that suits you and go to town.