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admin | Healthy Vegetables List | 02.06.2014
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We could all benefit from eating more fruits and vegetables, as they are highly rich in vitamins, minerals, and fiber. However, during pregnancy there are unique nutritional requirements for you and your growing baby.
The United States Department of Health and Human Services recommends a combined total of 7 or more servings of fruits and vegetables daily. Pregnant women must include in their daily diet fruits that are rich in vitamin C like citrus, broccoli, strawberries, and bell peppers. Meeting the recommended daily intake of fruits and vegetables during your pregnancy is a snap with a few quick strategies and a little preparation. In any case, you should wash all fruits and vegetables thoroughly before you eat them with a produce wash to remove chemical pesticides.
I am an expecting Dietitian, and even I struggle with getting enough fruit and vegetable variety in my diet. Lucky for me, I’ve been craving fruits and veggies and they are the only foods that aren’t making me sick! I eat fruit like it’s going out of style, but I really need to up my intake of veggies.
Following a nutritious diet has proven benefits: lowering your cholesterol, preventing heart disease and diabetes, and minimizing excess weight gain. Antioxidants are primarily found in fruit and vegetables, and various colors are said to represent different benefits. Red-colored fruit and vegetables contain lycopene, which may help prevent cancer, but is also good for your heart and memory. Beta-carotene is another antioxidant that is found in orange-colored foods like carrots, cantaloupe, sweet potatoes, papayas, persimmons, pumpkin, apricot, and mangoes.


Yellow fruits and vegetables also contain carotenoids and include foods such as nectarines, oranges, pineapples, lemons, yellow squash, corn, yellow peppers, and butternut squash. Green foods contain lutein (good for eyes) and indoles that, in addition to possibly reducing your risk for cancer, also promote strong bones and teeth.
In addition, consuming foods high in Vitamins A, C, and E may also be beneficial to your health.
Overall, incorporating your diet to include a colorful variety of fruit and vegetables has multiple benefits. Rhea Li is a Registered Dietitian who received her Bachelor's degree in Nutrition and Master's degree in Public Health from the University of Texas. For example, you could have 4 servings of fruit and 3 servings of vegetables or 2 servings of fruit and 5 servings of vegetables. If you are eating less veggies and fruits because preparation is a hassle, this approach will help you rise above the challenge.
For example, when you’re heating a can of soup, throw in some of your favorite frozen vegetables to maximize your veggie intake. Good choices include broccoli and cheese soup, butternut squash soup, ginger and carrot soup, tomato soup, and roasted vegetable soups. Fruit parfaits are a great way to satisfy your sweet tooth and get both calcium and fruit servings. Also, try to stick to whole fruits and vegetables rather than juice since whole fruits will help you better reach your fiber goals. However, it has not yet been proven whether a nutritious diet can prevent diseases like cancer because scientists are still trying to understand the role of antioxidants and free radicals.
Frequently, fruit or vegetables with the same color provide the same cancer-fighting nutrient. Foods that are red include watermelons, tomatoes, strawberries, red grapes, cherries, red apples, cranberries, pink grapefruit, pomegranates, raspberries, beets, red peppers, radishes, and red onions.


Examples include broccoli, spinach, avocado, Brussels sprouts, green apples, green grapes, green olives, honeydew, kiwi, limes, green pears, cucumbers, celery, lettuce, green onions, okra, peas, green beans, asparagus, artichokes, arugula and zucchini. In addition to possibly preventing cancer, a nutritious diet is also good for your heart, vision, immune system, and living a healthy life. She has a special interest in working with children and has received her certification in pediatric weight management.
Shredding and pureeing fruits and veggies into your favorite dishes helps boost your intake of fresh produce. Currently, she is working on a research study to determine the importance of nutrition in pediatric cancer patients. In addition, the various colors will also provide you with a variety of vitamins and minerals. In addition, the green leafy vegetables, such as kale, collard greens, and spinach have beta-carotene.
Recently, however, some studies have shown inconclusive evidence, but research is still ongoing, and future results may be more concrete.
In her spare time, she enjoys being with family, exercising, traveling and of course, eating.
In the meantime, consuming a diet high in antioxidants is not harmful to your body and may be proven in the future to be beneficial.



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