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Food for growth and health - Part II |
Food |
 What is counted as a serving of vegetables and fruits:
- 1 piece of fresh fruit, one small glass (6 oz. or 3/4 cup) 100% juice, 1/2 cup cut vegetables
- 1 cup leafy vegetables, one handful (1/4 cup) dried fruit, 1/2 cup dried peas or beans.
Vegetables and fruits have many health benefits...many are good sources of vitamin A, vitamin C, and fiber, and none have cholesterol. Most fruits and vegetables are naturally low in calories, fat and sodium.
Easy Tips:
 
Eat plenty of fruits and vegetables at every meal.
Eat at least one vitamin A rich-fruit or vegetable, such as cantaloupe, carrots, sweet potato, spinach, or
broccoli every day.
Eat at least one vitamin C rich-fruit or vegetable, such as grapefruit, oranges, green pepper, or cauliflower every
day.
Eat at least one high fiber-fruit or vegetable, such as apples, grapefruit, or broccoli, every day.
Eat cabbage family vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage, several times
each week.
Start the morning with a glass of 100% fruit juice.
Eat a large salad at lunch.
For a morning snack eat a piece of fresh fruit, such as a banana, apple, orange, pear, grapes, etc.
For an afternoon snack munch on carrot and celery sticks or mini-peeled carrots.
For dinner eat a dark green vegetable, such as broccoli, spinach, etc.
Be aware of the
following:
Unhealthy eating habits are estimated to contribute to 35% of cancer deaths.
For two out of three people, who do not drink alcohol or smoke a lot, the single most important choice
influencing long-term health is what we eat.
An increase in fruits and vegetables can lower cancer risks and many other diseases.
A high fat intake is associated with cancers of the colon, rectum, breast and prostate.
Fruits and vegetables (except avocados, coconut and olives) are naturally low in fat and calories.
(concluded)
(Based on Net resources)
Published on 24th March 2002
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