Vegetables and fruits are an important part of the diet/valeria_aksakova
Summer is the perfect time to change our eating habits for the better. Fresh vegetables and fruits fill the markets in abundance, and their availability allows you to make nutrition more diverse and healthy.
Also, unlike meat and dairy products, they last longer, which is especially important during possible long power outages. The Ministry of Health told how many vegetables and fruits should be eaten to be healthy.
A healthy diet is impossible without vegetables and fruits. According to the World Health Organization (WHO), insufficient consumption of these foods caused 3.9 million deaths worldwide in 2017. How is it related? Insufficient amounts of vegetables and fruits in the daily diet increase the risk of developing non-communicable diseases (NCDs) such as obesity, cardiovascular disease and certain types of cancer.
Vegetables and fruits contain large amounts of vitamins, minerals, fiber and beneficial non-food substances such as plant sterols, flavonoids and antioxidants. These nutrients are necessary to maintain the health of our body. WHO recommends using at least 400 grams of vegetables and fruits per day, with vegetables making up about half of this amount.
A variant of serving vegetables/Freepik photo
Tips for eating vegetables and fruits:
- Eat a variety of vegetables and fruits. Try to include different types of vegetables in your diet, as each of them has its own unique set of nutrients. Choose local produce.
- Don't neglect variety. Eating fresh vegetables is the best option, but frozen or canned vegetables are also good choices, as long as they are prepared without added salt or sugar.
- Experiment with recipes. Eat both raw and cooked vegetables to get the maximum range of nutrients. Experiment with seasonings for interesting flavors.
- Add vegetables and fruits to every meal. If you find it difficult to switch to a healthy diet right away, try gradually adding vegetables and fruits to each meal.
Remember the power of small steps. Gradually introduce healthy habits into your life, and it will help in the prevention of many diseases. Summer is the time to start new, healthy eating habits that will benefit you and your health.