5 A Day – How to Eat Healthy
Eating the recommended amount of food will make you feel more satisfied with the amount of food, so you are less likely to snack on high-calorie foods.
Vegetables are an important source of dietary fibre that helps prevent constipation and digestive problems, as well as maintain a healthy gut! Your 5 days a day is an excellent source of vitamins and minerals (such as folic acid, vitamin C and potassium). It is recommended to consume a minimum of 400 grams of fruits and vegetables per day, which can also help significantly reduce the risk of heart disease and stroke.
Eating regularly for 5 days a day can keep your heart healthy and your weight under control more easily. This is due to the low fat and calorie content of most fruits and vegetables. Changing the portion size can bring you the greatest benefit, as different fruits and vegetables contain different combinations of fibre, minerals, and vitamins.
Try the following tips to make it easier on yourself:
- Give yourself visible hints, namely; fruit basket.
- Add fruit to breakfast and cut it into grains.
- Snacks of dried fruit, add fruit to lunch.
- Place the pre-washed vegetable bags in the refrigerator.
- Prepare canned/frozen vegetables for easy addition to meals.
- Drink a glass of fresh pure juice with breakfast.
- A salad is included with lunch.
- Make the desert part of the fruit.
- Eat snacks on dried fruit instead of high-calorie foods.
Amounts per day are often confusing, here’s a rough guideline:
- About 80 grams of vegetables, such as fried broccoli, frozen peas or even boiled carrots!
- 3 tablespoons of fruit salad!
- Salad with dinner!
- A glass of pure juice! (100 ml)
- A can of 200 grams of fruit!
- A piece of fruit, such as pineapple or melon!
- A medium fruit, such as an apple or orange!
- So remember, to get a healthier, balanced diet and to better control your weight, consume 5-9 servings of fruits or vegetables every day!
Josh Wardle is a full-time martial art and fitness coach who has been in this industry for 17 years.
During this time Josh helped thousands of people get back on track and get their diets under control.