Fruit and vegetables are an important part of a healthy diet because they provide such a wide range of beneficial substances including micronutrients, antioxidants, phytochemicals, enzymes and fibre. A multivitamin and mineral supplement simply cannot be a substitute for a varied, balanced diet, for a start because we are always discovering new elements in our natural diet, which prevent disease and support vitality - we do not yet know everything that there is to know about the food we eat.
By learning about how our practices affect our food, we can take measures to optimise the nutritional value of our diet. Begin with the basics to set yourself a soild foundation of healthy eating upon which you can build.
Choose a Variety of Colours
A popular saying is "eat a rainbow" and there is valid reason for this. It is not enough to just "eat your greens" - you should also be including your reds, yellows, oranges, purples, blues and even whites! All the different colours of fruits and vegetables provide different beneficial nutrients; for example, red fruits such as strawberries and raspberries are great sources of vitamin C and blue-purple fruits like blackberries, blackcurrants and blueberries contain cancer-fighting and immune-boosting anthocyanidins.
Eat Locally Grown Produce
At the same time as supporting local producers and rural communities you can reap the benefits of nutritious, wholesome, home-grown food. Food that is grown locally comes with the assurance of knowing exactly how and where it has been produced. As it has travelled fewer miles, and it is well understood that a long transit time often goes hand in hand with a higher rate of degradation of key vitamins and minerals, it tends to be richer in healthful substances. Another reason for locally grown produce being more nutritious is that fruit and vegetables reach their nutritional peak when they are ripe and if they have to be transported a longer distance they are picked from the stem before they have fully ripened. They may develop in colour and texture on the journey to the supermarket, but they will never reach their nutritional best.
Eat in Season
Fruit and vegetables in season can be grown locally and harvested at their peak ripeness straight from the stem. As well as being more nutritious they will look and taste fantastic! Choose fresh produce that really does appear fresh. It should be firm, appealing and free from any bruising or decay.
Don't Just Rely on Fresh Fruit and Vegetables
Tinned, frozen and dried fruits and vegetables can all count as part of your 5-a-day and are often as high, or higher, in nutritional value than their fresh counterparts. Making good use of tinned, frozen and dried varieties can help to reduce waste and may also be easier on the purse strings. Look for vegetables canned in plain water and if these are not available simply rinse well before cooking to remove any excess salt and/or sugar. Choose fruit tinned in natural juices, rather than in syrup.
By learning about how our practices affect our food, we can take measures to optimise the nutritional value of our diet. Begin with the basics to set yourself a soild foundation of healthy eating upon which you can build.
Choose a Variety of Colours
A popular saying is "eat a rainbow" and there is valid reason for this. It is not enough to just "eat your greens" - you should also be including your reds, yellows, oranges, purples, blues and even whites! All the different colours of fruits and vegetables provide different beneficial nutrients; for example, red fruits such as strawberries and raspberries are great sources of vitamin C and blue-purple fruits like blackberries, blackcurrants and blueberries contain cancer-fighting and immune-boosting anthocyanidins.
Eat Locally Grown Produce
At the same time as supporting local producers and rural communities you can reap the benefits of nutritious, wholesome, home-grown food. Food that is grown locally comes with the assurance of knowing exactly how and where it has been produced. As it has travelled fewer miles, and it is well understood that a long transit time often goes hand in hand with a higher rate of degradation of key vitamins and minerals, it tends to be richer in healthful substances. Another reason for locally grown produce being more nutritious is that fruit and vegetables reach their nutritional peak when they are ripe and if they have to be transported a longer distance they are picked from the stem before they have fully ripened. They may develop in colour and texture on the journey to the supermarket, but they will never reach their nutritional best.
Eat in Season
Fruit and vegetables in season can be grown locally and harvested at their peak ripeness straight from the stem. As well as being more nutritious they will look and taste fantastic! Choose fresh produce that really does appear fresh. It should be firm, appealing and free from any bruising or decay.
Don't Just Rely on Fresh Fruit and Vegetables
Tinned, frozen and dried fruits and vegetables can all count as part of your 5-a-day and are often as high, or higher, in nutritional value than their fresh counterparts. Making good use of tinned, frozen and dried varieties can help to reduce waste and may also be easier on the purse strings. Look for vegetables canned in plain water and if these are not available simply rinse well before cooking to remove any excess salt and/or sugar. Choose fruit tinned in natural juices, rather than in syrup.
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