The Citizen, 2000-07-05, Page 23THE CITIZEN, WEDNESDAY, JULY 5, 2000. PAGE 23.
Eating fruits, vegetables regularly great habit
Did you know that one of the best
ways to help reduce your risk of
disease is by eating more vegetables
and fruit? Fifteen of the world's
leading researchers in diet and
cancer recently reviewed more than
4.500 studies. Vegetables and fruit
came out on top as the food most
likely to reduce the risk of cancer.
Considerable research also
supports vegetables and fruit as key
players in the fight against both heart
disease and stroke.
Vegetables and fruit contain a
complex mix of vitamins, minerals,
fibre and plant compounds called
phytochemicals - all of which appear
to help reduce the risk of disease.
For example, a diet high in
vegetables and fruit may help reduce
the risk of cancer by preventing
normal cells from changing into
cancerous cells.
Vegetables and fruit may help
reduce the risk of heart disease by
reducing the amount of plaque or
fatty deposits that build-up on artery
walls.
In order to maximize the health
protective effects of vegetables and
fruit, research supports consuming
five or more servings each day.
Reaching this objective is easy,
especially when you understand that
each of the following counts as one
serving:
one medium size vegetable or fruit
(an apple, carrot or handful of
grapes)
125 mL of vegetables or fruit
(fresh, frozen or canned)
125 mL of your favourite fruit or
vegetable juice
250 mL salad
50 mL dried fruit, like, raisins or
apricots
As you start your new habit, try to
stick with it for at least seven days.
If you meet your five-a-day goal
for the whole week, try to keep it up
for the entire month. And don’t be
too hard on yourself along the way.
If you miss your five-a-day
minimum one day, simply try again.
After all, practice makes perfect and
with a little conscious effort, eating
more vegetables and fruit can
become a habit for a lifetime.
Since summertime is such a great
time to enjoy more vegetables and
fruit, listed below are some tips to
help you do just that.
Here are 10 great tips for enjoying
more vegetables and fruit this
summer:
Top it off
Whole grain cereal with low fat
milk is one of the most nutritious
breakfast choices you can make.
Make your cereal more nutritious
(and certainly more delicious!) by
topping it with raspberries,
blueberries or strawberries in season.
Shake it up
For breakfast on the run or a
delicious mid-day snack, liven up
your day with a fruit shake. Simply
blend one cup of low fat milk with
1/2 cup of fresh fruit (peaches,
bananas and strawberries are one
great combo!) and five to six ice
cubes. Add a scoop of low fat frozen
yogurt for the ultimate shake.
Dashboard dining
Healthy snacking is easy when you
pack fresh fruit like apricots, pears
or plums in your briefcase, purse,
knapsack or in the glove
compartment of your car.
At some point you’re going to get
hungry. Carry napkins and moist
towelettes with you for easy cleanup.
Melon out
Summertime is a great time to
indulge in the great taste of melons.
Watermelon, cantaloupe or
honeydew melon are always fun for
kids and adults alike.
Weekend fun
Looking for an inexpensive, fun
family outing? Visit a farm that
allows you to “pick your own
produce.” Vegetables and fruit don’t
get any cheaper, fresher or more
delicious than this!
Sensational strawberries
Enjoy fresh strawberries mixed
with a dash of balsamic vinegar and
a touch of sugar. For a truly decadent
dessert, dip strawberries into either
chocolate sauce or light sour cream
and then brown sugar. So good!
Get green
Salads are a great summertime
food. When building a salad use
darker, more nutritious greens like
romaine and spinach. Toss in some
cherry tomatoes and sliced carrots
for extra flavour and nutrition.
And if you're looking for an easy
and delicious fruit salad, simply mix
cut-up fresh fruit with fruit-
flavoured yogurt.
Get grilling
Fire up the barbecue for your
vegetables and fruit! Use firm, ripe
produce like eggplant, leeks, green
and red peppers, mushrooms, squash
or corn on the cob. To prevent
sticking, lightly baste with vegetable
oil or a non-stick spray. Sprinkle
with fresh herbs. And don’t forget
about grilled fruit. Pineapple rings,
grilled just until golden brown, are
especially tasty.
Veg out
Dinnertime is a great time to load
up on veggies like fresh asparagus,
carrots, broccoli and mini-potatoes.
For something special, drizzle them
with olive oil, a splash of lemon
juice and a shake of Parmesan
cheese.
Simply the best
Is there anything that really
compares to the taste of fresh com
on the cob? Do you ever indulge in
fresh peas righ? out of the pod?
Have you ever tasted a tomato so
delicious it’s a crime to add anything
to it? One of the absolute greatest
things about vegetables and fruit in
season is their taste - make it a habit
to enjoy.
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Dressed for the season
Sydney Anderson, left, and Christine Kemp of the Blyth
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