Recommended Fruits & Veg Portions for diet

I know I'm supposed to eat five servings of fruits and vegetables every day, but what exactly is as a part?

That's a good question and one that confuses a lot of people. All fruits and vegetables, including, canned juices, fresh, frozen, dried and pure, count. The only exception is not included potatoes, which are starchy food and that the recommended 5 A DAY. At the same time, it does not matter how much you drink, a glass of pure juice count only on one part because it is not a good source of fiber and the process of juicing pressure on all natural sugars that are commonly found between the cells of fruit or vegetables, with the result that they are less healthy teeth. Legumes such as beans, lentils and chickpeas also rely solely on one part, no matter how much you eat. This is because they do not contain the same vitamins and minerals as other fruits and vegetables.

It is important to eat five different fruits and vegetables every day to get a wide range of vitamins and minerals. For example, you can add apricots or raisins in dried grain, have the apples with lunch, dinner work with two vegetables such as carrots, broccoli, and snack on Nectarine. It's as easy as that!

On average, a portion of fruit or vegetables is equivalent to 80G. Here are some examples of what can be considered as one part:

·         ·         1 apple, banana, pear, orange or other similar sized fruit
·         2 plums, satsumas, kiwi fruit or other similar sized fruit
·         1⁄2 a grapefruit or avocado
·         1 large slice of melon or fresh pineapple
·         3 heaped tablespoons of vegetables, beans or pulses
·         3 heaped tablespoons of fruit salad or stewed fruit
·         1 heaped tablespoon of raisins or sultanas
·         3 dried apricots
·         1 cupful of grapes, cherries or berries
·         1 dessert bowl of salad
·         1 small glass (150ml) of pure fruit juice

Fresh fruits are benefical to beat High Blood Pressure

Did you know that 1 in 3 women and 2 in 5 men in the UK have high blood pressure (hypertension)? And that being overweight is a key risk factor? The sort of diet you eat can also influence your blood pressure – and if you combine the right combination of fruits in your weight loss plan you could double up on blood pressure benefits.

A recent study in Clinical Nutrition found that weight loss diets richer in fruit and low fat dairy products seemed to lower blood pressure more effectively than simple low fat weight loss diets.

The fruit and veg dieters were advised to eat at least 8 portions of fruits and vegetables and 3 servings of low fat dairy foods daily, and include fish, beans and some nuts each week. The low fat dieters were advised to cut right back on fat, limit high calorie foods and drinks, eat plenty of fruits and vegetables and choose lean meats and low fat dairy foods.

After 12 weeks both groups lost about 11 pounds in weight. And both diets were lower in salt compared to usual intakes. But the fruit and vegetables group had a bigger drop in their blood pressure – and they really did end up eating significantly more fruits, vegetables and low fat dairy foods each day. The researchers believe that these additional benefits came from fruits and vegetables diet being higher in potassium, magnesium and calcium – all nutrients that have been linked to blood pressure benefits.

If you have any concerns about your blood pressure then do visit your doctor for a blood pressure check. Many local pharmacists offer this service now too.

fruits in a Weight Loss Diet

Eating fresh fruits is essential both for good health and to help us lose weight. Most fruits and are low in calories and fat, and high in fibre – three essential ingredients for a good weight loss. Most also contain a lot of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best and to protect our body from disease.

Enjoy a wide variety of fruit types every day. Aim for five servings daily and choose a mixture of colours to ensure a good mix of nutrients. All fruit including fresh, frozen, canned, dried and pure juices, count towards the five daily servings.

But what about foods like bananas, avocados, sweetcorn, carrots and peas? These foods are certainly higher in calories than most other fruit and veg. For example, you could eat two small apples for around the same amount of calories as a banana. Similarly, you could eat six times more spinach to provide you with the same amount of calories provided by sweetcorn.

it easy to follow a diet that maximises fruit and vegetables - and healthy, clean eating. 

How Much Fruit and Vegetables Should I Eat?

One portion of fruit or vegetables is equivalent to 80g. Below are some examples of what counts as one portion:

·         1 apple, banana, pear, orange or other similar sized fruit

·         2 plums, satsumas, kiwi fruit or other similar sized fruit

·         1/2 a grapefruit or avocado 

·         1 large slice of melon or fresh pineapple

·         3 heaped tablespoons of vegetables, beans or pulses

·         3 heaped tablespoons of fruit salad or stewed fruit

·         1 heaped tablespoon of raisins or sultanas

·         3 dried apricots

·         1 cupful of grapes, cherries or berries

·         1 dessert bowl of salad

·         1 small glass (150ml) of pure fruit juice

Best Foods for Healthy Eyes

This is the perfect time to review your eye health. Read on for a selection of the most beneficial foods and fruits to counter eye disorders and help maintain excellent eyesight.

- Fatty fish

Rich in omega-3, fatty fish like tuna, herring or sardine (steamed or grilled) nourish the cell membranes of nerve cells, including the retina and also prevent the onset of eye diseases linked to aging.

- Clementines, oranges and mandarins

As with all citrus fruits, these three foods can be found almost year-round and are rich in vitamin C. They contain antioxidants that protect the cornea and crystalline lens of the eye and help prevent cataracts, a disease caused by age that causes clouded vision, especially at night.

- Carrots

As with a number of other orange and yellow fruit, the carrot is full of beta-carotene, an antioxidant precursor of vitamin A and rich in pigments that protect the retina, especially against cataracts. It's also important to note any vitamin deficiencies that could provoke decreased visual acuity. Carrots should be consumed cooked several times per week.

- Blueberries

Renowned for improving night vision and tested for this by Royal Air Force pilots during World War II, blueberries contain vitamin C and anthocyanins, components that boost visual acuity and that can help alleviate eye fatigue.

- Spinach

Rich in pigments, beta-carotene and vitamins, spinach is a super food for eye health as it protects against loss of visual acuity and UV rays. It should be a staple of your kitchen ingredients and consumed several times per week either alone or with sides, in a salad or cooked to your liking.

- Eggs

Thanks to its numerous antioxidants including vitamin A -- essential for seeing in the dark -- this food is renowned for its protective qualities. In particular, it helps protect against aging-related macular degeneration (AMD), a disease of the retina.

- Broccoli

This green vegetable, as well as its entire family of cruciferous vegetables, are rich in pigments and antioxidants and contain a high level of vitamin C that protects the retina and the crystalline lens from UV rays as well as free radicals, harmful to vision. These vegetables are to be consumed without moderation in gratin dishes, steamed or in tarts all year long.

- Corn

A great source of lutein and zeaxanthin, essential pigments for eye health, this ingredient protects against AMD and can be eaten in salads, cooked or raw. Consuming 5 to 6 g per day of these pigments is said to be one of the best ways to prevent cataracts. 

Eat fresh Fruits and Veggies to Prevent Cardio Problems

New study finds that’s young adults who eat more than five servings of fruits and vegetables a day have healthier hearts when they're older.

The researchers divided more than 2,500 young adults into three groups based on how many fruits and vegetables they ate.

Twenty years later, CT scans showed that those who ate the most fruits and vegetables as young adults were 26% less likely to have calcified plaque in their arteries than those who ate the least. This plaque is associated with hardening of the arteries, which increases the risk of heart disease.

"People shouldn't assume that they can wait until they're older to eat healthy -- our study suggests that what you eat as a young adult may be as important as what you eat as an older adult," said study author Dr. Michael Miedema, senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute.

Women in the top third consumed an average of nearly nine servings of fruits and vegetables a day, while men in this group ate more than seven servings.

Special:

Among those in the bottom third, women averaged about three servings a day and men averaged about two-and-a-half servings.

The study was published Oct. 26 in the journal Circulation.

Previous research has found a strong link between higher consumptions of fruits and vegetables and lower heart disease risk among middle-age adults. However, this study is the first to show that eating more fruits and vegetables as a young adult can help protect the heart many years later, the researchers said.

Although the study doesn't prove that greater fruit-and-vegetable intake alone led to the healthier arteries, the results appear promising, they added.

"Our findings support public health initiatives aimed at increasing fruit and vegetable intake as part of a healthy dietary pattern," Miedema said in a journal news release. "Further research is needed to determine what other foods impact cardiovascular health in young adults."

Top fresh Fruits for Losing Weight

Fresh fruits are an excellent source of energy and nutrition and diets that provide the required nutrients to the body and lose weight.

Fresh fruits improve the circulation of blood, boost immune system, improve digestive system, give glow to the skin, and add natural shine to the hair, promoting health.

 A fruit diet is a good detoxification medium and, if one is looking for natural weight loss remedies, fruit diet or diets rich in fruits can ensure weight loss without causing any inconvenient to the body.

The five categories of fruits considered best for diet and losing weight are:
 

--High-carbohydrate fruits. Diets rich in high-carbohydrate fruits like banana, plum, pear, kiwifruit, pineapple, mango, grape, and fig--should be eaten at breakfast.

These fruits give the required energy to jump start digestion and provide the required sugar content after the night’s fasting. These fruits should be included in diets on a regular basis and should be consumed with dry fruits, such as dates, raisins, almonds, apricots, and prunes.
 

--Low-carbohydrate fruits. Watermelon, peach, nectarine, cantaloupe, apple, and papaya come under this category. These nutritious fruits have high water content and control the body temperature and help expel bad cholesterol from the body. They provide the necessary energy for the cardiovascular and nervous systems to function optimally. The low-carbohydrate fruits like these do not tax the body with excess sugar content; instead, diets rich in these fruits aid burning excess fat and losing weight. 
 

--Citrus fruits and berries. Diets rich in citrus fruits provide minimal carbohydrates. These fruits include raspberries, blackberries, cranberries, and to some extent strawberries and blue berries. A small amount of lime, lemon, or sweet lime can also be included. These fruits help promote bowel movement and thereby detoxification. They eliminate toxins or undigested matter from the body. Citrus fruits and berries cleanse the blood and reinforce cardiovascular system. This promotes heart health as well. These fruits aid in removing bad cholesterol and improving digestion and appetite, thereby leading to healthy weight loss.
 

--Watery fruits. Fruits—such as watermelon, cantaloupe, musk melon, and honey dew melon—all have plenty of water in them with an amount of carbohydrates. They provide excellent hydration for digestion and low amount of carbohydrates for instant energy to the body. These watery fruits provide the required water content for effective digestion and excretion of toxins, thereby aiding detoxification and healthy weight loss. 
 

--Dry fruits. These are dried fruits like raisins, dates, and prunes. Dry fruits can be added in small quantities to fresh fruits in diets. These fruits are excellent sources of vitamins and minerals, and they complement the deficiency of minerals and vitamins in fresh fruits. Dry fruits along with fresh fruits in diets are effective in burning excess fat and reducing cholesterol, thus promoting healthy weight loss. They also improve the immune system and aid in detoxification.