Why not use the summer weather as inspiration to increase the amount of fruit and vegetables you eat and improve your health?
Fruit and vegetables should make up about a third of the food you eat each day. It is also important to eat a variety of fruit and vegetables to ensure you are receiving all of the required nutrients.
5-a-day is the recommended amount and this can easily be achieved by making small changes to your diet, particularly when the weather is nice!
If you are confused about what constitutes a portion the following guidelines can help.
1 apple, pear banana or similar sized fruit,
1 slice of melon, pineapple or similar sized fruit,
3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned),
1 heaped tablespoon of dried fruit,
1 handful of grapes, cherries e.t.c,
1 small glass of fruit juice or smoothie. However much you drink, juice/smoothie can only be counted as one portion per day.
During the summer months fruit or salads can be very refreshing. Why not try some of the following tips to help you reach your 5-a-day throughout the summer.
Why not try?
Having a small bowl of fruit salad. Just three heaped tablespoons of fresh, tinned or stewed fruit can help you achieve one of your 5-a-day.
A refreshing fruit juice with your fruit salad will get you another one of your daily portions,
Replacing your midday sandwich with a refreshing salad. A dessert bowl of salad perhaps topped with some tasty salmon will not only give you another of your 5-a-day, but will also give you some of your daily protein and omega 3 fatty acids.
Fruit kebabs can be a great dessert after a BBQ. Simply skewer some of your favorite fruits and serve them to guests for a quirky summer dessert. Why not try adding some exotic fruits that you have never tried before to the skewers.
Vegetables crudits can be a tasty afternoon snack with a low fat dip and again can help you towards your 5 daily portions. So get crunching on some carrot, cucumber, peppers, whatever takes your fancy.
Loughborough has a world renowned reputation for sports, training and development in the UK. We are on hand to offer advice on workplace wellness for employees and other training and development opportunities.
Damien Wright ACIM
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