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From lower risk of heart disease to smaller likelihood of developing dementia, a healthy diet has been associated with a whole host of health benefits.
The cornerstone of a healthy diet – fruits and vegetables – are also hailed by countless research.
According to the World Health Organisation, current evidence suggests that higher intakes of fruits and vegetables are linked to a reduced risk of mortality.
To reap the benefits, some studies suggest that you should eat even more than the recommended five portions a day.
However, almost half of those aged 65 years and over polled in the UK don’t think they know what a standard adult portion of fruit or vegetables looks like, according to report The Bridging the Gap to Healthier Living: A Multi-Market Exploration of Fruit and Vegetable Consumption, Trends and Behaviors.
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Fortunately, a nutritionist shared “easy tips” on how to get more of these goodies in your diet.
There are two reasons why fruit and veg are so important for your health. The first comes down to the content of nutrients, fibre, and other phytochemicals that they contain.
Sue Oldreive, registered nutritionist, continued: “And the second is the idea that eating more fruits and veg can displace other foods – such as those high in saturates and salt – from the diet.”
Saturated fats and salt have been linked to a whole host of health problems, ranging from high cholesterol to dementia.
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However, the healthy staples can pave the way to better health, so here’s how to eat more.
1. Start the day well
Oldreive suggested having a portion of fruit with your breakfast to start the day on the right foot. From frozen berries to sliced bananas, there are many different options to choose from.
2. Snack healthy
Unlike crisps and chocolates, fruits like bananas, apples and oranges come in their own integral wrapping – no need for single use plastics.
Oldreive added: “Dried fruits such as ready-to eat apricots, sultanas, raisins are [also] easy to eat on the go – just 30 grams of dried fruit is a portion.”
If sweet snacks are not your thing, then you could tuck into cucumber, carrot or pepper slices.
Pair them with a healthy dip, and you’ve got some simple nibbles if you are hungry before dinner, the nutritionist suggested.
3. Don’t be afraid to add colour to your cooking
From stir fries to pasta dishes, you can add plenty of different vegetables to your cooking. What’s more, the nutritionist noted that frozen veg also counts.
4. Add some veg to your lunchtime sandwich
Oldreive explained that even adding a few slices of tomato or salad leaves to your lunchtime sandwich could help increase your consumption.
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