14 DAY TRIAL // "5 A Day" is definitely a lot more than just a cool catch phrase that we often hear on TV or read about in magazines. It's not - like some of us might believe - simply a media campaign logo designed to make people buy and eat more fruit and veggies for no particular reason. Research has actually proved that eating at least 5 portions of fruit and vegetables every day has a lot of real health benefits - preventing heart disease and some cancers among many other added bonuses such as a better immune system and more energy every day. "5 A Day" is not a diet as such and it's not an eating plan, either. It's simply an easy way of increasing out fruit and vegetable intake in a relatively short interval of time, and it's an ideal first step towards a healthier lifestyle for those of you with busy lives and no time for counting calories and proteins.
So, if you decided you would like to give the now proverbial "5 A Day" a shot, here are a series of basic principles and pieces of information that will help you save time and get you started on the right track. Here are a series of easy-to-follow tips and tricks that will safely get you through your first week and make you appreciate the benefits of being a "5 A Day" loyal supporter.
1. Take it easy. Don't try to include all five fruit and vegetable portions from day one, as your body will quickly remind you it's never a good thing to rush it into processing too much too fast. You'll get bloated and you won't like it. Start small, one portion of fruit or vegetables on day one, two on day two and so on.
2. Don't over-stock your fridge. Once we've made the decision to try the 5 A Day quota, some of us might feel a sudden urge to go to the supermarket or the grocery market and buy a stack of fresh fruit and vegetables, which will most likely end up rotting in the fridge anyway. Try to buy about as much as you feel you can eat, not more. Build up gradually and turn eating fruit and vegetables into part of your daily eating habits.
3. Things to include in your healthy breakfast:
A glass of 100% pure, unsweetened fruit juice. Fresh fruit sliced over your breakfast cereal. Some dried apricots or raisins will also do the trick. A banana sandwich (use wholemeal bread for extra fiber). Mix fresh fruit with low fat yogurt for a deliciously creamy morning treat.
4.Healthy lunch tips
If you're eating sandwiches, add salad or fresh vegetables (tomatoes, carrots) for extra flavor. Make your own vegetable soup. Look for recipes that will tell you how to blend in ingredients without necessarily boiling them. Your blender can definitely become your new best friend. Use vegetables such as spinach or pureed asparagus thickened with potatoes and cream or flour and milk. Replace chips with a side salad or vegetables.
5.Healthy evening meal tips
Include at least one vegetable (preferably two or three) with your evening meal. Add sliced or grated vegetables to stir fries. Make a fresh fruit salad for dessert (you'll find some great ideas HERE).
And finally, here is a short list of things that qualify as one portion of fruit or vegetables. Remember, start small and work your way up to five a day for a healthier diet, more energy and a better immune system.
1 each of the following or similar sized fruit: apple, banana, pear, orange 2 each of the following or similar sized fruit: 2 plums, satsumas, kiwi fruit 1/2 a grapefruit or avocado 1 large slice of melon or fresh pineapple 3 full tablespoons of vegetables (beans or pulses) 3 full tablespoons of fruit salad or stewed fruit 1 full tablespoon of raisins or sultanas 3 dried apricots 1 cup filled with grapes, cherries or berries 1 bowl of vegetables or fruit salad 1 small glass (150ml) of pure fruit juice
