Eat a Rainbow
Glow Glow Glow!
Fruits and Vegetables contain many different vitamins and minerals that our bodies need to function optimally. We should try to eat plenty of fruits and vegetables of all colors each day. These are our GLOW foods.
Fruits & Veg contain many different vitamins and minerals that our bodies need to function optimally.
We should try to eat plenty of fruits and vegetables of all colors each day! These are our GLOW foods.
It is recommended that we eat 5 portions of fruit and veg daily to ensure that we obtain adequate amounts of vitamins and minerals. So what exactly is a portion size? The following are some examples of a portion size of fruit or veg:
- 1 Banana/ apple/ pear or similar sized fruit
- Half an avocado
- Half a grapefruit
- 2 Naartjies
- 2 Plums
- A small handful of grapes
- 1 Heaped tablespoon of dried fruit
- For vegetables, 1/2 a cup of cooked veg or 1 cup of raw veg equals 1 portion
There is strong evidence that shows a diet rich in fruit and vegetables has been shown to reduce the risk of heart disease, strokes, cancer, macular disorders and gastrointestinal diseases. Fruits and vegetables are also beneficial in reducing asthma symptoms, reducing the risk of constipation, as well as managing symptoms of diabetes.
If you struggle to reach 5 portions of fruit and veg a day, there are some tips to help making including them into your diet a bit easier.
- Making a breakfast smoothie with some fruit or adding cucumber or spinach
- Have raw veggies such as carrots or celery with a dip as a snack
- Have a side salad with your main meals
- Switch you teatime treats for a bowl of sliced fruit with nuts or yoghurt
- Making soups, stews or stir fry’s with a variety of vegetables
Chat to your dietitian if you are struggling to add fruit and vegetables into your diet.