Do we really need fruits and vegetables to stay healthy???
Read further, if you really want to know its benefits!!!!
From time immemorial consumption of fruits and vegetables has been part of human life. They not only add variety to our meals with their unique flavors, but also provide valuable nutrients necessary for good health.
The expert committee of Indian Council of Medical Research, taking nutritional requirement into consideration has recommended average daily consumption of 300 g for vegetables (portion size = 100 gm × no. of portions = 3) and 100 g of fruits (portion size = 100 gm × no. of portions = 1). The vegetables include (green leafy vegetables = 50 gm, other vegetables = 200 gm, roots and tubers = 50 gm). A glass of fruit juice (excluding sweetened beverages) counts towards a portion of fruit each day although whole fruit is encouraged for its fiber content in-conjunction with active life-style
The total amount to be consumed depends on various factors like age, gender and physical activity of an individual.
Why should we eat vegetables/fruits?
To begin with, vegetables as a group is so low in calories that it is very difficult to gain weight even if you overeat them unless and otherwise it is fried or mixed with full cream cheese. On an average, per cup of consumption you get only 50 or lesser calories whereas potato, sweet potato, tapioca and yam as well as fruits like banana, mango, chikku, are rich in starch which provides energy in good amount. Therefore, vegetables and fruits can be used either to increase or decrease calories in our diet.
For the normal diet, to be wholesome and tasty, just include fruits and vegetables which are store houses of micronutrient, minerals like iron and calcium and vitamins like vitamin C, folic acid, B complex vitamins and carotenoids whereas, the macronutrients present are complex carbohydrates. They also provide phytonutrients (Phyto" refers to the Greek word for plant. These chemicals help to protect plants from germs, fungi, bugs, and other threats) which are of significantly vital for health thereby preventing micronutrient malnutrition and certain chronic diseases such as .
- cardiovascular diseases,
- diabetes,
- hypertension
- stroke and
- cancer
Finally it is beneficiary to our digestive system as they are the richest source of fibre. Fibre has the potential to reduce constipation thereby making fruits and vegetables difficult to digest.
What counts as one serving?
A serve of vegetables is about one standardized measuring cup of raw salad vegetables or 1/2 cup of cooked.
A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar)
How do we select the fruits and vegetables?
- Eat in season: Try to buy fruits and vegetables that are in season
- Go for fresh ones.
- Try something new – new fruit or vegetables to be selected as part of your weekly shopping
- Let colors guide you – get different combinations of nutrients by putting a ‘rainbow’ of colors (green, white, yellow–orange, blue–purple, red) on your plate.
Different colors signify different nutrients ?!? How
Different colors indicate different nutrient profiles, so focus on getting a little of each color in your diet every day to maximize the nutritional benefits.
Red, Blue and Purple
Blue and purple fruits and vegetables usually contain anthocyanins that has antioxidant properties helps to limit the damage caused to your cells by free radicals and may also lower your risk for heart disease, stroke, cancer and memory problems. To name a few, egg plant, purple cabbage, black currant, blueberries, purple grapes
Red colored fruits and vegetables (tomatoes, red bell peppers, beets, radish, cherries, cranberries, pomegranate, apples and watermelon), contain lycopene may help in lowering your risk for cancer and heart disease. Compounds in these fruits and vegetables also help keep your vision and immune system healthy and limit your risk for urinary tract infections.
White
White fruits and vegetables, (cauliflower, garlic, cabbage, shallots, onions, banana) get their color from polyphenol compounds with antioxidant properties called anthoxanthins, which may help in lowering your risk for heart disease and cancer. Some white foods, like garlic, contain allicin, which may help to lower risk for high blood pressure, high cholesterol, cancer and heart disease.
Orange and Yellow
The compounds that give orange and yellow, (yellow pepper, pumpkin, yellow summer and winter squash, sweet corn, sweet potato, mango, orange, papaya, pineapple) - to fruits and vegetables are called carotenoids. Carotenoids may help improve your immune function and lower your risk for heart disease, vision problems and cancer.
Green
Chlorophyll gives green color to fruits and vegetables, (Asparagus, Avocado, Broccoli, Celery, Cucumber, Green peppers, Zucchini, okra, green apple, green pear, kiwi) . Some of these fruits and vegetables also contain indoles, which may lower your risk for cancer, and lutein, which helps prevent problems with your vision.
Suggestions to get the best out of your fruit and vegetables include:
- Eat raw vegetables and fruits if possible.
- Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
- Do not wash the cut vegetables.
- Do not overcook as it leads to nutrient loss.
- Use stir-fry, grill and steam methods with non-stick cookware and mono-unsaturated oils.
How do we increase the intake
Most fruits contain soluble fiber, which creates gas during digestion. Increasing your intake of raw fruits and veggies too quickly may cause flatulence, indigestion or diarrhea.
To reduce gas, bloating and other digestive symptoms, you are supposed to gradually increase the amount of fiber-rich fruits and vegetables you eat each day and drink plenty of water
“You are what you eat”
as the phrase is directly proportional to physical and mental well being. Most of the disease known to men are caused by poor food selection. Today, age doesn’t make a difference as we could see even the adolescent group being affected by lifestyle diseases.
Fruits are the best snack to be encouraged (particularly among children, future generation) rather than going for so called junk food.
Common types of fruits that are readily available :
- Apples and pears
- Citrus – oranges, grapefruits, mandarins and limes
- Tropical and exotic – bananas and mangoes (energy dense, to be consumed in smaller amounts)
- Berries – strawberries, kiwifruit and passion fruit
- Melons – watermelons and honeydew melons
Easy ways to add fruits and veggies in everyday diet
- Fill half of your plate with fruits and veggies
- Always top up with extra veggies and fruits as they are low in calories
- Stock them up in the refrigerator for quick meal preparation
- Add flavor to the veggies with low fat dressings, herbs and spices
- Vary your veggie choices to keep meals interesting
- Try crunchy vegetables, raw or lightly steamed
Here we go with list of list of low calorie vegetables
- Brinjal
- Broccoli
- Bell Peppers
- Cabbage
- Cauliflower
- Cucumber
- Lettuce
- Radish
- Onion
- Ladies finger
- Turnip
- Tomato
Vegetable tips for children:
- Set a good example for children by eating vegetables with meals and as snacks.
- Depending on their age, children can help in shopping , cleaning, peeling, or cutting up the vegetables.
- Allow children to pick a new vegetable to try while shopping.
- Use cut vegetables/fruits as part of afternoon snacks.
- Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.
- Plates or serving dishes to be decorated with vegetable slices
Keep it safe
- Rinse vegetables before preparing or eating them under clean, running water.
- Rub vegetables briskly with your hands to remove dirt and surface microorganisms.
- Dry with a clean cloth towel or paper towel after rinsing.
- Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.
As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables to be encouraged inorder to
- Reduce obesity and maintain a healthy weight
- Lower your cholesterol
- Lower your blood pressure.
Let’s learn to say YES to fruits and veggies as they
- Nutritious and Delicious
- Easily available
- Ready to eat Snack
- Low in calories
- Rich in Vitamins and Minerals
- Rich in fiber and helps in keeping our digestive system healthy
- Reduces the risk of many diseases
Let’s protect our nation by inculcating healthy eating among young minds.