Vegetables & Fruit For Health

August 17, 2008 at 1:48 am | In Foods, Health, Health Information, Health Promotion, Healthy eating, Nutrition, Risk Factors | Leave a Comment
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I have already mentioned the four food groups from which we choose our foods.

The first  group I want to talk about is ’Vegetables and Fruit.’ We need more servings from this group than any other.

An Adult 19-50 requires 7-10 servings daily for a healthy eating pattern. A male more than a female.

 Examples of a serving:

  1. 1 cup of raw leafy vegetables
  2. 1 apple
  3. 1/2 cup cooked leafy vegetables
  4. 125 ml fruit juice (100%)

Remember when preparing your meals to include  the vegetables used in soups, stirfries and risottos.

Cannned, frozen and fresh vegetables and fruit are all good choices.  When buying frozen or canned, check the nutritional label and choose ones with the lowest fat, sugar and salt.

Dark green and orange vegetables are high in folates and vitamin ‘A’,  One serving of each daily is recommended. Orange vegetables are rich in carotenoids such as betacarotene

 Mix them for a wholesome meal.

Examples of dark green vegetables; broccoli, lettuce, spinach, brussel sprouts

Examples of orange vegetables: squash, sweet potato, carrots, pumpkin.

Examples of orange fruit: Apricots, cantaloupes, mangos and papaya

You can add fun by joining a fruit club

Nutrition-What is Healthy?

August 15, 2008 at 3:45 am | In Foods, Health, Health Information, Health Promotion, Healthy eating, Nutrition, Risk Factors | 2 Comments
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Nutrition is important for a  healthy lifestyle, to prevent diseases, to promote speedier recovery from illnesses and to boost our immune system.  Good eating habits need not be expensive, nor healthy meals difficulty to prepare.  Quite often; however, nutritious meals are associated with a large grocery bill and lots of time to prepare.  Healthy eating is not about having plenty to eat either, but about eating the right amount of the right foods.

For those who enjoy preparing meals, fast food may already been removed from your meal plans.  Nutritious food products are not necessarily expensive. 

For those with a busy lifestyle, there is help available, there are tools and resources so you can eat nutritous meals. 
I have written a number of  articles on nutrition,  so I will be blogging on nutrition , and will be sharing excerpts from some of these articles with you.

For the purpose of healthy eating the food we prepare to eat is broken down into four groups. They are listed in order of importance to your meal plan. That is you need  more servings of vegetables than you need of grains, and so on.

  • Vegetables & Fruit
  • Grain Products
  • Milk & Milk Alternatives
  • Meat & Meat Alternatives

The criteria used by Canada Food Guide  for grouping these products are:

  • Foods originating from the same agricultural base. 
  •  How foods have traditionally been classified.
  • How people used foods

The information that I will be sharing with you is current.  I will  be updating if necessary.

The nutrition information will be useful to both vegetarians and those on a weight a loss diet. I mentioned these two groups because their eating habits have been assosiated with choice.  You can find more about this topic.

Fruits & Vegetables

Grain Products

Milk & Milk Alternatives

Meat & Meat Alternatives

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