Regarding fruits and vegetable intake in a healthy diet
A healthy diet is one that includes lots of fruits, vegetables, starchy food and of course is one which is low in fat, salt and sugar content. Fruits and vegetables are a good source of nutrients and vitamins for the body. Let’s take a look at what the fruit and vegetable intake in a healthy diet would be like.According to dieticians, a third of the food you intake should consist of fruit and vegetables. What’s best is to have a variety of fruits and veggies as part of your daily meals. Most of us know that including fruits and vegetables is vital to a healthy diet, but we often don’t take care to do this. A person must have at least five portions of fruits and vegetable everyday .One portion should ideally consists of an apple, banana, pear, orange or any other similar sized fruit, two plums or similar sized fruit, ½ a grapefruit or avocado, a slice of large fruit, such as melon or pineapple. It should also include 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned), 3 heaped tablespoons of beans and pulses, 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit, one heaped tablespoon of dried fruit like raisins and apricots, one handful of grapes, cherries or berries, a dessert bowl of salad and about a 150ml glass of fruit juice. When cooking vegetable it’s important to use the right cooking practices, otherwise essential nutrients in the vegetable will be lost. One way to ensure you get, all the nutrients available in the fruit or vegetable is to eat fruits and vegetable as soon as they are bought rather than store them for a long time before eating. Avoid overcooking a vegetable by using boiling water to cook vegetables and cover up the vessel with a lid to speed up the cooking process. This will prevent essential nutrients from being lost. Do not leave vegetables open to the air, light or heat after you have cut them. After cutting always vegetable, chill them, but take care not to soak them in water because this will dissolve essential vitamins and minerals. Having the right quantity of fruit and vegetables contributes to a healthy diet because they can provide important nutrients and furthermore they are low in fat.
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