The Wonder of “Five a Day” - Fruits and Vegetables

 I’m thrilled to welcome you to Rejuvenated Life By A She. I hope you will be immensely inspired to live well if you are yet to embark on that journey and for those already on it, keep on keeping on. 👏Strive for progress and not perfection! 

In case there is anyone looking for a shortcut to being healthy, I am sorry but there is none. It takes time and deliberate efforts to build a better and stronger version of you. The good news is that it’s never too early or too late to start.  A step in the right direction is always a good one.

“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.”           Ann Wigmore

Today’s post is about what we all probably know but may not be practising. We should all be eating fruits and vegetables like our lives depend on them, because truth be told, they do. They are actually the most important aspect of our healthy lifestyle. Let us eat them to be in good health.

Everywhere we turn, we are told that more than 95% of all chronic diseases are as a result of our food choices, toxic food ingredients, nutritional deficiencies and lack of physical exercise. A diet high in fruits and vegetables can help protect against many diseases.

Fruits and vegetables contain important vitamins, minerals, plant chemicals and fibre. You will get the most benefits if you eat a wide variety. The ones with similar colours generally provide similar benefits so eat a rainbow of colourful fruits and vegetables. I encourage you to try new ones as you let the colours guide you and eat what is in season.

Fruits and vegetables are low in fat, salt and sugar as well as good sources of dietary fibre. A high intake can:

-      Make you energised

-      Lower cholesterol

-      Lower blood pressure

-      Lower the risk of diabetes and heart disease.

-      Keep digestion healthy.

To get the most out of fruits and vegetables, you should have at least five kinds of vegetables and two fruits everyday. A helping of vegetables is one cup of raw vegetables or a half cup of cooked ones. A helping of fruits is one medium sized fruit or two small ones.

For ease of digestion, raw vegetables are better eaten by mid day. Do not overcook your vegetables to reduce nutrient loss and if you choose to boil, keep the water as broth as a lot of nutrients will be in there. Prepare them in a variety of ways as some give more nutrients when cooked e.g. tomatoes.

When you puree fruits into smoothies, add at least one vegetable for more fibre and to increase satiety. Cut off only inedible parts for the best nutrients are found in the skin or just below the skin. If you are not into eating the skins of fruits and vegetables, you can make a habit of occasionally boiling them for tea. For those having trouble with sleep, boil banana peels for a nice cup of tea and it’s off you go. 💤

Stir fry, grill, bake or steam your vegetables with some herbs and spices and drizzle with some Extra Virgin Olive Oil and that can very well become your best meal. When you don’t have the energy for fresh vegetables, reach out to the frozen ones. They have nutrients too.

Children should not be left out. Fruits and vegetables will give them energy for play, better concentration for learning, good sleep, stronger bones and teeth. Building good habits in their early years can provide the protection of a healthy diet throughout their lives. Choose colours and textures carefully to encourage children to eat them.

“Healthy is not a goal. It is a way of life.”

Until next week, eat well and feel good! 😊