The
Five A Day Rule And Healthier Eating
If
you have not heard of the five a day rule before, that is about to
change. The five a day rule refers to the recommended daily servings
of fruits and vegetables. Health experts recommend that every eat –
yes you guessed it – five a day.
That
five a day guideline is actually the minimum recommendation, and
eating up to nine servings a day of fruits and vegetables is a great
way to increase health, lower dietary fat, increase vitamin
consumption and just generally feel better.
Following
the five a day rule may just be the most important, and one of the
easiest, changes you can make in your daily diet. There are many
reasons to increase your consumption of fruits and vegetables,
including:
- They are delicious
- They are nutritious
- They are colorful
- They are plentiful
- They are inexpensive
It
is hard to find such a great combination in any other food group.
Delicious, nutritious and affordable foods can be hard to find, but
they abound in the produce section of virtually any grocery store.
In
order to make fruits and vegetables even more affordable, it is best
to buy them when they are in season. Every type of fruit and
vegetable grown in this country has its own growing season, and
fruits and vegetables that are out of season usually must be
purchased in frozen, dried or canned varieties.
Fresh,
in season, fruits and vegetables, on the other hand, are usually
plentiful and inexpensive. And in addition to the grocery store,
such produce is often available at farmers markets and even at
roadside stands. This locally grown produce is often of superior
quality and lower price than that at the supermarket, so if you have
such a venue in your area by all means check it out.
It
has long been known that fruits and vegetables play an important role
in a healthy diet, and science continues to confirm this fact with
study after study. Diets high in fruits and vegetables and low in
fats have been shown to play a role in preventing infections,
protecting the heart and even in protecting against some kinds of
cancer.
One
reason for this is that many fruits and vegetables are rich in
antioxidants. Antioxidants are able to protect the body from damage
by free radicals. Free radicals are naturally occurring compounds
thought to play a role in many diseases.
One
quick and easy way to take care of one fifth of the five a day rule
is to start every day with a fresh glass of fruit juice. Apple
juice, orange juice and grapefruit juice are all excellent choices.
When choosing juice, however, be sure that it is 100% real fruit
juice and not a blend. Fruit juice blends can contain high levels of
sugar and low levels of fruit.
A
quick fruit salad is another excellent way to satisfy part of the
five a day rule. It is easy to make a quick fruit salad using either
canned or fresh fruits. In addition, canned fruit salads are widely
available and often a great value. As with juice, however, it is
important to read the label and be sure that there is no added sugar.
Fruit is sweet enough on its own – extra sugar is something you
simply do not need.
Another
interesting way to increase fruit and vegetable consumption is to use
them as garnishes for other foods. For instance, adding
strawberries, blueberries or bananas to your morning cereal is a
great way to increase the flavor of the cereal while at the same time
increasing the amount of fruit in your diet.
And
adding vegetables like green peppers, red peppers and chunks of
pineapples to shish kebobs is a great way to grill your way to good
health. Your kebobs will be more colorful, more attractive, and of
course more healthy.
No
matter how you choose to meet the five a day rule, there is no doubt
that increasing the amount of fruits and vegetables in the diet can
have a profound effect on health. Many who have eaten more fruits
and vegetables report greater levels of energy, a greater sense of
well being, fewer colds and more stamina. So why not follow the
simple five a day plan to good health?
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