How much do I have to eat to get my 5 servings?

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The NHS recommends a minimum of five servings of fruit and veg a day – but what does that really mean? 

We all know a varied diet is a key factor to good health and is particularly important as we age. Fruits and vegetables offer vitamins and minerals, fibre and antioxidants – all of which can help keep us on form and help fight off diseases.

But for all that, a huge portion of the adult population in the UK is falling short of the daily recommended guidelines – a YouGov poll in 2012 found just one in five people were meeting the daily requirements.

The good news is, fitting in five portions of fruit and veg isn’t as hard – or expensive – as you think. Adding them to your diet is as simple as making a few adjustments and can help with everything from energy levels to weight maintenance.

What’s a serving anyway?

First thing’s first – how much is a serving? Many people get stuck at the first hurdle, thinking it’s impossible to accommodate so many servings because they’re so large.

As a rule, a “serving” means 80 grams or 3oz of fruit and vegetables, which is roughly the size of an apple or a 2-inch piece of cucumber.  Cooked, raw or canned – it all counts, so rather than trying to reimagine your entire lifestyle, start small by looking for ways to sneak an extra serving in to the dishes you already love and prepare regularly.

For example, adding banana slices to your toast in the morning or blueberries to your oatmeal is an opportunity to sneak a serving in. A can of chopped tomatoes or some broccoli added to your pasta sauce is another easy solution.

Sometimes though, if it looks to good to be true, it is – although many processed and takeaway foods may have fruit and vegetables in them and advertise as one of your five servings, they are also high in sugar, salt and fat, so be sensible. Piling your plate high with your favourite creamy mash won’t do it either – potatoes are high in starch and don’t count towards one of your five a day.

Easy fruit and vegetable servings

To help get you started, we’ve put together a list of a few of our favourite fruits and vegetables and how much you need to eat to get a serving in. Mix and match from the list and before you know it you’ll regularly be eating your five a day without even noticing…

1 serving of fruit equals:

• 1 medium sized apple
• A handful of grapes
• 7 strawberries
• 1 banana
• 3 whole dried apricots
• Half an avocado
• 2 handfuls of raspberries
• Half a grapefruit
• 1 heaped tablespoon of tomato puree

1 serving of vegetables equals:

• 5 spears of asparagus
• 2 spears of broccoli
• 1 leek
• 14 button mushrooms
• 2 heaped tablespoons of spinach
• 1 large sweet potato
• Half a pepper
• 1 medium onion
• Half a large courgette
• 1 dessert bowl of mixed leaves lettuce
• http://www.silversurfers.com/health/diet-exercise/much-eat-get-5-servings/

Who Else Wants To Know Which Are The Best Foods To Help You Feel Fuller?

Most of us know that both fiber and water fills you up and keeps you fuller longer between meals, but here are 9 foods you might not expect to fill-the-bill (and you up):

Homemade Broth-Based Soups

Forget the canned or pre-made versions. Most of these have way too much salt in them. Instead make your own out of satisfying healthy ingredients, such as vegetables, chicken or turkey, beans, barley and a low-salt soup stock or broth. The liquid and fiber will keep you full between meals.

Whole Wheat Pasta

When paired with a protein, such as grilled chicken, this whole grain keeps you full from one meal due to the fact that it takes complex carbohydrates and protein longer to digest.

Apples

When eaten before a meal, the fiber and liquid keeps you full so you eat less during your meal. Plus because apples are low on the Glycemic Index scale, they are a great food to keep your blood sugar in balance.

Salmon

Not on most radar screens as a filling food, salmon is a good source of both protein and the fatty acid Omega 3 - both known to slowly digest.

Almonds

Unsalted and natural, almonds make a great go-to snack. Because they are rich in monounsaturated fat and fiber, it doesn't take but a handful to fill you up and keep you full until the next meal.

Kale

Like most cruciferous vegetables, kale is full of fiber. Besides keeping you full, it also has cholesterol lower capabilities along with being an anti-oxidant and lowering your risk of certain types of cancer.

Raspberries

Most berries are good for you, but raspberries are the best. At 8 grams of fiber per cup, they'll stave off hunger for a long time. And they are high in antioxidants and vitamin C.

Turkey

Turkey works differently to stave off hunger longer than the other foods on this list. Once eaten the amino acid in turkey called tryptophan is converted into serotonin, the feel-good neuro-transmitter that turns off your appetite and crushes cravings.

Greek Yogurt

Due to its high protein content - twice that of regular yogurt - it slows the digestion of other foods eaten with it. And it is low in sugar and a rich source of calcium so it helps keep your bones strong.

Keep eating foods rich in fiber and water to stay fuller longer between meals. These 9 foods will add some variety to the satisfying foods you are already eating.



http://ezinearticles.com/?Who-Else-Wants-To-Know-Which-Are-The-Best-Foods-To-Help-You-Feel-Fuller?&id=8627614

Seven Eating Habits To Stay Fit And Healthy

Fitness is not only measured in terms of one's figure, but also in terms of one's health. Unhealthy food coupled with poor eating habits is the root cause of most of the lifestyle issues humans suffer today. These include obesity, cosmetic problems, heart diseases, diabetes and blood pressure. If you want to stay fit and live healthy, you must review your daily diet. This article sheds light on 7 eating habits to keep your body fit.

1. Eat Breakfast:

This is one statement every health expert will stand by. The reason you should not skip breakfast is because it is the first meal of the day. It refuels the body after an approximate 7-8 hour fast. Additionally, it kicks up your metabolism and controls food cravings later in the day. All these factors help one maintain healthy weight.

2. Find an ally in fiber:

Fiber is what you need in abundant quantities if you want to stay fit and healthy. Fiber is one of the toughest food components to digest and the body has to work really hard to break it down. This increases fat burning while at the same time creates a lasting feeling of fullness. Fiber also helps eliminate harmful toxins from the body. You can get your daily requirement of fiber by eating whole grains, fruits, vegetables and beans.

3. Stick to a diet or a meal plan:

This does sound daunting especially to those with voracious appetite and those who love to have a new dish on their platter every single day. The plain reason why we recommend working with a diet plan is because this way you know your foods. You are aware of the total number of calories in a particular serving as well as the amount of proteins, fat, carbohydrates and fiber it contains individually. Such certainty eliminates the guesswork and puts you in better control of your eating habits.

4. Guzzle litres of water:

Water is bland and hence, not a favorite with many. We prefer sodas and iced tea. Water is the most essential component as more than 50% of the human body is made up of water. One must drink enough of this fluid to promote healthy body function. Water also keeps one hydrated and energized. You should drink around 8-10 glasses of water a day. If you exercise, your intake should be more than the standard. However, make sure that you do not drink more than a gallon as excess water intake dilutes the body's electrolytes.

5. Clear out your fridge/ pantry of all ugly temptations:

Cookies, candies, chocolates, crackers, chips, ice cream and soda are some of your favorite foods, but they are the worst enemies to your health. Their high fat, sugar and sodium content not only cause you to put on weight but also act as the harbinger of other chronic ailments. You should clean out your refrigerator and pantry of all these temptations. When it is out of sight, it is out of mind. Also, in the absence of your favorite foods, you will start looking for healthier alternatives.

6. Eat your favorite treats in moderation:

While we do recommend cutting your intake of temptation foods, we advise against eliminating them completely. You can eat them in moderation or occasionally. By taking this middle path you will be able to enjoy your favorite foods without overstepping the limits.

7. Cook your meals:

In today's fast paced world, ready-to-eat and packaged meals are the most convenient option for many. Packaged and processed meals contain preservatives and artificial additives to make it last longer. These preservatives are known for their high fat and sodium content. If you want to keep the pounds off and live healthy, you should opt for home-cooked foods. Plan your meals ahead so that you have all the ingredients at hand when you step into your kitchen to cook.

http://ezinearticles.com/?Seven-Eating-Habits-To-Stay-Fit-And-Healthy&id=8547233

The Ingredient for Weight Loss

While there are tons of different diets out there, filling up on fiber is perhaps the healthiest and most successful way to shed the pounds. A groundbreaking study at Harvard showed the importance of fiber as it relates to weight loss. The study, which spanned over 12 years, showed that the women who increased their fiber instead of decreasing it, were half as likely to become obese. Simply adding fiber to their diet changed everything for their health. Not only will fiber help you lose weight, fiber also helps to prevent nasty illnesses like heart disease, diabetes, and cancer. (via Fitness Magazine)
What is fiber anyways? Fiber is found in all plants, but not meat or dairy. Fiber helps you to feel full for longer as it keeps blood sugar levels stable, keeping those cravings to a minimum. It is important that women get at least 25 grams of fiber per day in the form of both soluble and insoluble fiber. Soluble fiber dissolves in water and is responsible for lowering cholesterol, maintaining a healthy colon, and preventing digestive problems such as Irritable Bowel Syndrome and diarrhea. When mixed with water in the body, soluble fiber becomes a sticky gel-like substance that healthily slows the digestion of food. (via Dietitians of Canada) Be sure to add these soluble fiber foods to your diet:

• oatmeal
• lentils
• apples
• strawberries
• nuts
• flaxseeds
• beans
• blueberries
• psyllium
• carrots

Insoluble fibers can be described as the “roughage” of the digestive tract. It adds bulk to the diet and has a laxative effect in the body, helping to prevent constipation. Insoluble fibers are found mostly in whole grains and vegetables. (via WebMD)

Add these high insoluble fiber foods to your grocery list:

• whole wheat bread
• seeds
• brown rice
• zucchini
• broccoli
• tomatoes
• dark leafy vegetables
• raisins
• fruit
• root vegetable skins

The awareness that fiber is essential for weight loss is becoming better known, and big companies that produce processed foods are picking up on it,but beware. Many companies are creating “faux fibers” that are synthetically made in a laboratory or highly processed. They add this faux fiber to their products as a ploy to lure in consumers. This fiber does not have the same beneficial qualities as fiber found in plant based foods. So if you’re looking to up your fiber intake, it is best to stick to real, whole foods. (via Prevention)
http://www.skinnymom.com/2014/07/28/the-1-ingredient-for-weight-loss/