Eat your way to five a day
Diet & Nutrition Image 2
If your New Year's resolution is to eat more fruit and veg and be healthier then we can help. Marie Turbill finds out why getting your five-a-day is good for you and how you can incoporate fresh fruit and vegetables into your diet.
We all know that plenty of fruit and veg is good for us, but often we don’t hit the healthy target. Help is at hand in the form of Teesside dietician Kate Lamballe. She says just a few small changes to your daily diet can drastically increase your fruit and veg intake and this could give your health a boost.
“At the moment, the population is generally consuming less than half of the recommended five a day,” says Kate who is senior dietician at James Cook University Hospital. “It is quite a significant area for improvement and an area of people’s health that they can easily improve themselves.”
Kate’s advice is to not only eat your five recommended portions of fruit and veg a day but also try to choose a rainbow of colours. She says eating a variety of colours maximises the nutrients you get from fruit and vegetables. “The more richly coloured, the more micro-nutrients that a fruit or vegetable contains,” she says.
Kate’s top tips for getting more produce into your daily diet
1. Add a handful of dried fruit to cereal or porridge.
2. Drink a glass of 100% fruit juice with your breakfast.
3. Serve at least two different types of vegetable on your plate alongside your evening meal.
4. Add vegetables to meals when making them from scratch such as curries, casseroles, stir-fries, soups, etc.
5. If you are having things like pizza add plenty of veg as an extra topping.
6. Add things like lettuce, peppers, tomato and cucumber to your sandwiches.
7. Make your own fruit smoothies.
Kate says fruit and vegetable consumption is directly related to a number of health issues. Eating more could reduce your risk of developing bowel, stomach and breast cancers and offers a greater protection against strokes, heart disease and high blood pressure.