« In search of a quick and sweet Indian treat. | Main | Carrot Cupcake Disaster! »
July 13, 2006
Seven Fruits & Vegetables a day keeps bad health away.
I read in the June 2006 issue of Australian Table magazine that Australians are recommended 7 serves of fruits and vegetables a day by National Health Council guidelines ... it was 5 serves a day when I used to live in Singapore and I am sure the numbers are similar in several other parts of the world .. the bottom line being that everyone has to make a conscious effort to sample at least 5-6 serves of fruits and vegetables everyday for optimum health.
I must say I am pretty bad at that and am implementing a lot of changes in our diet to make sure we eat healthier. Here are some helpful pointers on doing just that. This list is stuck on my fridge door and is a constant reminder of healthy eating choices I can make.
1. Grate vegetables into bolognese sauce, rissoles, hamburger patties and stews to win over reluctant begie eaters.
2. Pack the kid's lunch boxes with sticks of raw carrot and celery or small vegies such as sugar snap peas and cherry tomatoes. These make a great mid-morning snack option for adults as well.
3. Serve hot corn on the cob as a warming winter snack.
4. Fill hungry tummies with vegetable soup when they come from school, vary the vegetables everyday for more variety.
5. Use leftover vegetables for bubble and squeak and serve instead of mashed potato for a healthier side dish option.
6. If your kids won't eat fresh fruits at school, offer a plate of sliced apple, pear or rockmelon for dessert after dinner.
7. Bake fruit such as apples, pears, oranges or nectarines for a nutritious dessert.
8. Add a sliced banana with a sprinkling of cinnamon to your porridge.
9. Make vegetable sticks to dip into hummus, salsa or vegetable dips instead of chips or crackers.
10. For dinner, serve up large portions of non-starchy vegetables such as broccoli, mushrooms, brussel sprouts, carrots and asparagus.
11. Enjoy a colourful stir-fry, the more colourful the vegies, the more antioxidants will help your health.
12. Team your Sunday [and I quote a typical endearing Aussie term :)] "brekkie" eggs with tomatoes, mushrooms or greens. Or try an omelette with corn and zucchini.
13. Add extra salad to your sandwich. Add a variety of stuff everyday like roket, spinach, sprouts, cucumber, carrot or beetroot.
14. Have a mug of homemade vegetable soup with lunch instead of coffee.
I also think making vegetable based desserts is a huge plus .. like carrot and zucchini muffins topped with yoghurt, apple cake, ginger lamingtons, fresh fruit puddings and cobblers.
Posted by Gel at July 13, 2006 7:26 PM
