fruits and vegetables may reduce the risk of certain cancers, stroke and
other chronic diseases such as type 2 diabetes and possibly heart
disease.
Fruits and vegetables also provide essential vitamins and minerals, fiber and
other substances that are important for good health. Better yet, most fruits
and vegetables are naturally low in fat and calories and are filling. As such,
it is virtually impossible to get fat on a diet of fruits and vegetables.
A diabetes specialist, Dr. Roughened Visive recommends that half your plate at
each meal should be fruits and vegetables. She also said that the level of age,
sex and activity will determine how many calories you need each day; while your
calorie needs determine how many fruits and vegetables you should eat.
Breakfast
• Eat watermelon, grapefruit or other fruits.
• Add bananas, raisins or fruit to your cereal.
• Take a small (6 oz) of juice. Make sure it is 100% fruit juice or vegetable without excess sodium or sugars - no "fruit drinks," "cocktails" or "punch".
• Add chopped your eggs or potatoes vegetables. Try the onion, celery, green or red peppers, or spinach.
lunch
• Have a fruit or a vegetable salad with lunch.
• Place the vegetables on your sandwich, such as cucumber, cabbage, tomato, lettuce and avocado.
• Eat a bowl of vegetable soup. (Compare food labels and choose the product less sodium than you can find in your store, or make soup from scratch.)
• Have a piece of fruit or raw vegetable sticks instead of fries
• Eat watermelon, grapefruit or other fruits.
• Add bananas, raisins or fruit to your cereal.
• Take a small (6 oz) of juice. Make sure it is 100% fruit juice or vegetable without excess sodium or sugars - no "fruit drinks," "cocktails" or "punch".
• Add chopped your eggs or potatoes vegetables. Try the onion, celery, green or red peppers, or spinach.
lunch
• Have a fruit or a vegetable salad with lunch.
• Place the vegetables on your sandwich, such as cucumber, cabbage, tomato, lettuce and avocado.
• Eat a bowl of vegetable soup. (Compare food labels and choose the product less sodium than you can find in your store, or make soup from scratch.)
• Have a piece of fruit or raw vegetable sticks instead of fries
Dinner
• Have a fruit or a vegetable salad with dinner.
• Add a side of steamed or microwave vegetables - frozen vegetables are good!
• When the oven is used to cook your food, put in potatoes, sweet potato, at the same time.
• Add chopped vegetables such as onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
• To make the rice, add some frozen for the last three minutes of cooking peas.
Snacks
• Keep raw sticks votes vegetables, such as green or red peppers, green beans, celery or carrots.
• Keep dried fruits such as raisins, dates or dried apricots, in your bag or pocket.
• Having any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
• On hot days, are specified in a bowl or frozen fruit, such as grapes, bananas peas or vegetables.
• Keep raw sticks votes vegetables, such as green or red peppers, green beans, celery or carrots.
• Keep dried fruits such as raisins, dates or dried apricots, in your bag or pocket.
• Having any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
• On hot days, are specified in a bowl or frozen fruit, such as grapes, bananas peas or vegetables.
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