How To Get Your 5 A Day Every Day In An Easy Way

Do you struggle to get your 5 portions of fruit and vegetables per day. It can be easier than you think. Firstly have a look at what you are eating each day. Secondly think how you can make small changes.

Key facts

Fruit and vegetables are key to a healthier lifestyle.

They taste great and add variety to any meal.

Your 5 a day should consist of as many different coloured varities as possible.

Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals.

They are also a good source of fibre and antioxidants.

All these nutrients are good for your health.

Fruit and vegetables are generally low fat, low calorie foods.

so eating them instead of foods high in fat and added salt gets you on your way to keeping healthy and losing weight.

Remember – fresh, frozen, canned, chilled pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your five a day.

Buy fresh fruit and vegetables when they are in season.

This means that they are not only cheaper, but tastier too.

what counts as a portion?

If you are confused as to what counts as a portion, here are some examples.

A portion counts as 80g which is roughly a handful.

1 medium apple

3 celery sticks

3 heaped tablespoons of canned sweetcorn

7 cherry tomatoes

1 handful of carrot sticks

1 medium banana

3 heaped tablespoons of fresh or frozen peas

1/2 an avocado

3 heaped tablespoons of cooked kidney beans

2 broccoli florets

2 medium plums

8 brussels sprouts

1/2 large courgette

1 medium onion

12 chunks of pineapple

3 whole dried apricots

Ideas on how to increase your 5 a day

Have 100% unsweetened fruit juice 150ml with your breakfast

Snack on fruit, dried fruit or vegetable sticks mid morning or afternoon

Add a side salad to your lunch

Have an extra serving of vegetables with your evening meal

Add tinned tomatoes to a homemade casserole

Make homemade soup

Make your own tomato sauce for pasta

Make your own smoothie – just remember they count as a maximum of 2 of your 5 a day

There is lots of ways to get your 5 a day.

Some don’t involve any cooking and are easy to prepare.

Hope you have a good day.

Karen

https://inspiretonourish.com/2020/06/09/what-can-going-green-do-for-you/

Kale Could Be Just What Your Body Needs To Give You A Boost

This amazing food will help to keep you healthy, packed with vitamins and phytochemicals. Kale is known to be one of the top vegetable immunity boosters.

It contains multiple antioxidants, including kaempferol and quercetin, which are responsible for anti-inflammatory benefits in diseases.

Kale is rich in carotenoids and B-vitamins and anti-aging and beautifying trace minerals.

It is known to be one of the best sources of lutein and zeaxanthin, carotenoids that help to prevent eye disease.

The vitamins B6 and B12 in Kale help to boost brain power and prevent memory loss and improve energy.

Kale is also a great source of calcium for the bones and contains silica for skin, hair, nails and teeth.

It contains vitamin C, making it a great defender against colds and viruses.

Also known to contain vitamin K which promotes blood clotting and healing and good amounts of immunity boosting minerals, including iron and zinc.

Kale provides a source of fibre which assists digestion and keeps blood sugar levels steady.

Definitely worth adding to your shopping list!!

What Can Going Green Do For You?

The green group of foods are great at detoxifying and antioxidant.

They help in the fight against wrinkles, which is what we all want.

They contain high levels of sulphur which is known to be good for your hair and skin.

They are also high in minerals like selenium, which boost your immune system and support your metabolism.

Selenium also assists in helping the body to absorb vitamin E.

Green foods can help regulate blood sugar levels and stop you craving sugary fatty foods so can assist with weight loss.

Green foods include:

Asparagus

Broccoli

Brussels Sprouts

Chives

Cabbabge

kale

Kiwi Fruit

Onions

Leeks

Spinach

As you can see it is worth giving them a try when there is so many health benefits.

Karen x