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ItalyPaul - Art In Fruit & Vegetable Carving Lessons

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HOW TO QUICKLY CUT AND SERVE A BANANA DOLPHINS!!!!!

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Comas Las manzanas y las uvas son frutas saludables

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Comas Las manzanas y las uvas son frutas saludables

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Fruit is good for you, but what is the healthiest fruit? All fruit offer health benefits, so include as much variety as possible.

"An apple a day keeps the doctor away," or so the saying goes.

Healthcare professionals know that fruit is a highly nutritious, delicious, and convenient addition to any diet. With more than 2,000 varieties of fruit available, you may wonder which ones you should pick.

Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat fruits of various colors, as each color provides adifferent set of healthy nutrients ().

Here are the top 20 healthiest fruits to enjoy on a regular basis.

One of the most popular fruits, apples are chock-full of nutrition.

In addition, they're a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders (, , , ).

Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.

Blueberries are well known for their antioxidant and anti-inflammatory properties.

In particular, they're high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease ().

Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline (, , , , , ).

For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day ().

Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries ().

In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they're high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut (, , , ).

Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout (, ).

Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.

That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries ().

Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.

In fact, a high quality 2020 study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks ().

Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.

One serving of lychee is around seven small individual fruits.

Pineapple is one of the most popular tropical fruits.

One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese ().

Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Anecdotal sources also claim this enzyme may support digestion, though there's limited research on this ().

They're full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.

Though known for its pungent smell, durian is incredibly nutritious.

A single cup (243 grams) provides:

It also contains plenty of other B vitamins, copper, folate, and magnesium ().

flavonoids such as anthocyanins

phenolic acids such as cinnamic acid

tannins

other beneficial plant compounds such as carotenoids

Cherries are a great source of fiber and potassium, both of which are important for heart and gut health (, , ).

They're also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress.

Furthermore, they're a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep ().

Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

They're an excellent source of vitamin E, copper, and a monounsaturated fat called oleic acid.

They're also rich in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant properties (, , ).

In fact, whole olives and olive oil make up a large component of the Mediterranean diet, which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity (, , , ).

In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives watermelon its pink-red color.

Finally, watermelon has a uniquely high water content. A single wedge (434 grams) provides 13.4 ounces (395 mL) of water. Since it's high in both water and potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer day ().

Also known as the Chinese gooseberry, kiwi is great for your health.

Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation ().

Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned. However, if you opt for canned peaches, make sure they're packed in water rather than sugary syrup ().

Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit (, 74).

It's also a high source of other antioxidants, such as beta carotene and various flavonoids (, 74).

Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin ( 74).

It may likewise protect against chronic diseases and support a healthy immune system ( 74).

Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

Pomegranates are known for their high antioxidant content.

They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease (, , , ).

One high quality study found that people experienced significantly lower levels of inflammation after drinking 8.5 ounces (250 mL) of pomegranate juice per day for 12 weeks, compared with a placebo ().

Grapefruit is one of the healthiest citrus fruits. It's packed with vitamin C, potassium, fiber, and beta carotene, which your body converts into vitamin A.

In an observational study including 12,789 people, grapefruit consumption was linked to higher levels of HDL (good) cholesterol and lower body weight, waist circumference, body mass index (BMI), triglycerides, and levels of inflammation ().

Though grapefruit is highly nutritious, some of its compounds can lessen or alter the effectiveness of certain medications. Talk with your healthcare professional about whether you can eat grapefruit if you're taking:

statins

calcium channel blockers

corticosteroids

immunosuppressants

anti-anxiety medications

In these cases, you may have to avoid grapefruit ().

Many delicious and nutritious fruits can help ensure good health.

While this list provides 20 of the most nutritious fruits, there are many others you can choose from.

To reap the greatest benefits, be sure to eat a variety of colorful fruits on a daily basis.

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These 20 delicious fruits are packed with many nutrients that will help you maintain your health and reduce your risk of disease.

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Coma frutas y verduras todos los días durante una semana

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Coma frutas y verduras todos los días durante una semana

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What happens to your body when you eat only fruits and vegetables | The Times of India

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Fruits and vegetables have an exceedingly beneficial nutritional composition. They are low in calories and high in essential nutrients, making them a preferred dietary option for weight loss. Traditionally, vegetables were always consumed as part of a wholesome or complete meal, and fruits were consumed in between well balanced meals.

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Confused and overwhelmed about nutrition advice? Vegan? Paleo? Keto? Celery juice? Which diet is the best for your health and wellness goals?

As a Registered Dietitian, I'm here to help! My recommendation is to skip the fad diets and start with the basics of healthy eating. The most important part of any healthy diet is eating a lot of plants - especially vegetables...a lot of them...all the time...for pretty much the rest of your life.

So before you waste your time with another fad diet, start working toward eating more vegetables. It's not rocket science, but eating more veggies can be tough, even if you like the way they taste. Not to worry, I got you covered! Keep reading for expert tips on easy ways to eat more vegetables in every meal (even if you hate the way they taste and struggle with changing bad habits).

THE HEALTH BENEFITS OF VEGETABLES

Eating a diet rich in vegetables (and fruit) is key in supporting overall wellness and preventing chronic disease ( 1). Studies have found that people who eat more vegetables have a reduced risk for heart disease, including heart attack and stroke.

The fiber in some vegetables also decreases cholesterol and reduces the risk of heart disease, obesity, and type 2 diabetes.

Vegetables are among the best sources of potassium, which helps to lower blood pressure, reduce the risk of developing kidney stones, and decrease bone loss.

Eating a diet rich in vegetables and fruit may also help protect against certain types of cancer and other inflammatory diseases. The phytonutrients found only in plants help protect our cells from oxidative damage that can over time lead to diabetes, heart disease, neurodegenerative diseases, inflammatory conditions and cancer.

The bottom line is, if you want to support your health lifelong, you have to eat those veggies!

HOW MANY SERVINGS OF VEGETABLES SHOULD YOU EAT?

Things can get a little overwhelming when you go down the internet rabbit hole trying to figure out how many servings of vegetables you should be eating.

A good rule of thumb is to have at least 1 serving of vegetables and/or fruit (1 serving = 1 cup raw or cooked) with every meal and snack.

Ideally at least half of your meal should be vegetables and/or fruit, and you should eat a variety of vegetables by focusing on diversifying your colors each day (green, orange, red, yellow, white, purple/blue).

Keep in mind, that if you have a health condition (cancer, heart disease, etc.) or if you are really physically active, then you probably need to eat even more veggies.

WHAT KINDS OF VEGETABLES SHOULD YOU EAT?

A lot of different kinds...

The most important thing to remember when choosing what kind of vegetables you should eat is variety. Keep it simple and try to eat the rainbow. Add in as many different color vegetables as you can to each meal (green, orange, red, yellow, white, purple/blue). Each color has a different set of vitamins, minerals, and phytonutrients, and health benefits.

If you like specifics, the USDA Dietary Guidelines recommends the following for the average, inactive person (if you have a health condition or exercise more than 30 minutes/day your needs may be higher):
Dark Green Vegetables

Broccoli, collards, mustard greens, turnip greens, kale, spinach, romaine, watercress, dark green leafy lettuce, endive, escarole

Recommended Intake = 1.5 - 2 cups per week

Red/Orange Vegetables

Carrots, pumpkin, red/yellow/orange peppers, tomatoes, sweet potato, winter squash

Recommended Intake = 4 - 6 cups per week

Other Vegetables

Bean sprouts, cabbage, cauliflower celery, cucumbers, green or wax beans, green peppers, mushrooms, onions, summer squash or zucchini

Recommended Intake = 3.5 - 5 cups per week

Local and seasonal kinds...

Whenever possible, I also recommend eating local/seasonal and organic fruits and vegetables to maximize nutrients and minimize chemicals. As soon as you harvest a plant it starts losing its nutrients, so eating local minimizes nutrient loss and as a bonus supports local businesses.

Eating organic minimizes your exposure to pesticides. We're still unsure of the impact of pesticides on our long-term health, but sometimes it's better to err on the side of caution, especially if you have a disease or are pregnant.

If cost is a barrier to buying organic, the Environmental Working Group has a great list of foods to always buy organic because they are highly sprayed with pesticides, and another list of foods that are ok to eat non-organic because they have less pesticide exposure.

Wild kinds...

Wild varieties of vegetables (dandelion greens, ramps, purslane, sorrel, and fiddleheads) also have a nutritional advantage over farmed crops because they are grown in unharvested, nutrient-rich soil, which makes them even more nutritious than the average farmed vegetable.

10 EASY WAYS TO EAT MORE VEGGIES IN EACH MEAL

If you like veggies but don't eat enough of them, here are some helpful tips to get more veggies in every meal.

Make these Vegetable Egg Muffins for a great on-the-go veggie-packed breakfast.

02 - Add frozen or fresh greens, sweet potato, celery, or cucumber to smoothies.

03 - Stock up on raw, mini, grab-and-go veggies to eat as snacks. Mini-bell peppers, cucumbers, cherry tomatoes, sugar snap peas, and baby carrots are some of my favorites.

04 - Stock your freezer with frozen, pre-cut vegetables (frozen veggies are just as nutritious as fresh veggies) so you can easily add them to stir-frys or have them as a quick side dish.

05 - Always order a non-starchy vegetables side dish when eating out. String beans, broccoli, brussels sprouts, spinach, and side salads are commonly available at many restaurants.

Try a healthy meal delivery service like Sun Basket and have chefs do the work for you.

07 - Make a goal to eat every color vegetable (green, yellow, orange, red, purple, white) in one day.

08 - Eat a salad for lunch instead of a sandwich and try to toss in at least 3 different vegetables to the mix.

09 - Have a least 2 different types of vegetables with lunch and dinner (ex. baked chicken with roasted broccoli and baked sweet potatoes).

10 - Make half of your plate vegetables for every meal.

4 EASY WAYS TO EAT MORE VEGGIES, EVEN IF YOU HATE THE WAY THEY TASTE

Hate the way veggies taste? A lot of people didn't grow up eating vegetables and find it hard to eat them because they aren't used to the taste. You can work around this by trying these tips.

01 - Get yourself off of foods that are high-jacking your tastebuds, including:

02 - Challenge yourself to re-try a vegetable every week.A lot of people think they hate the taste of veggies, but when they try them out, they are pleasantly surprised. In my experience, these veggies are pretty well liked:

03 - Try hiding vegetables in foods that you do like. Here are a few recipes that do a great job hiding veggies so you can't taste them:

04 - Try having vegetable-based versions of your favorite foods. You can get these pre-prepared at most grocery stores and use them as substitutes in your favorite recipes:

Replace spaghetti with zucchini noodles (zoodles)

Replace lasagna noodles with thinly sliced eggplant or zucchini

Replace rice with cauliflower rice

Replace pizza crust with cauliflower pizza crust

4 EASY WAYS TO EAT MORE VEGGIES IF YOU STRUGGLE WITH CHANGING YOUR HABITS

Try focusing on incorporating new, healthy habits instead of stopping old, bad habits. By focusing on the things you can have instead of the things you can't have, you will be more motivated and excited to make change. Here are some of my favorite coaching strategies for starting healthy habits.

01 - Make weekly SMART goals for increasing your veggie intake. SMART goals are:

Here are a few good examples of SMART goals:

02 - Start small. Try having a vegetable with one meal per day for a month and build up to all meals and snacks over the course of a few months.

Get help. Ask a supportive friend or loved one to hold you accountable, start a vegetable eating contest at work, start working with a dietitian or health coach (check out my Health Coaching page to learn more about working with me).

Download my free Guide to Changing your Unhealthy Habits for a science-backed, step-by-step guide to help you change unhealthy habits.

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Easy Ways to Eat More Vegetables in Every Meal (even if you hate the way they taste and struggle with changing bad habits)

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Confused and overwhelmed about nutrition advice? Vegan? Paleo? Keto? Celery juice? Which diet is the best for your health and wellness goals? As a Registered Dietitian, I'm here to help! My recommendation is to skip the fad diets and start with the basics of healthy eating.

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Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.

Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy, active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.

You should eat at least five serves of vegetables and two serves of fruit each day. Choose different colours and varieties.
A serve of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked.
A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).

Vitamins and minerals in fruit and vegetables

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruit and vegetables for good health

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:

Fruit and vegetables and protection against diseases

Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

Types of fruit

Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:

Citrus - , , and

Stone fruit - , , and

Berries - , , , and

Types of vegetables

Vegetables are available in many varieties and can be classified into biological groups or 'families', including:

Legumes

Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten - this improves their nutritional quality, aids digestion and eliminates any harmful toxins. Legumes come in many forms including:

Legume flours - chickpea flour (besan), lentil flour and soy flour

Colours of fruits and vegetables

You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables. The National Health and Medical Research Council (NHMRC) Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.

Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:

Red foods - like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease

Green vegetables - like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease

Blue and purple foods - like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer

White foods - like cauliflower. These contain sulforaphane and may also help protect against some cancers.

Selecting fruits and vegetables

To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:

Eat with the seasons - this is nature's way of making sure our bodies get a healthy mix of nutrients and plant chemicals

Try something new - try new recipes and buy new fruit or vegetables as part of your weekly shopping

Let colours guide you - get different combinations of nutrients by putting a 'rainbow' of colours (green, white, yellow-orange, blue-purple, red) on your plate.

Our provide more information on fruits and vegetables.

Fruit and vegetable serving suggestions for your family's health

Vegetables and fruit are a handy snack food and are easily carried to work or school. Include them in everyone's meals and snacks for a healthy, well-balanced diet. Some suggestions include:

Keep snack-size fruit and vegetable portions easily accessible in your fridge.

Keep fresh fruit on the bench or table.

Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.

Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.

Think up new ways to serve fruits and vegetables.

Some simple ways to serve fruits and vegetables include:

fruit and vegetable salads

vegetable or meat-and-vegetable stir-fries

raw fruit and vegetables

vegetable soups

snack pack, stewed or canned fruits or dried fruits.

Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also contains a lot of sugars. These sugars are not necessarily good for your health, even though they are 'natural'. Instead, have a drink of water and a serve of fruit.

Preparation and cooking of fruit and vegetables

Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing can damage some nutrients and phytochemicals in plant foods.

Suggestions to get the best out of your fruit and vegetables include:

Eat raw vegetables and fruits if possible.

Try fruit or vegetables pureed into smoothies.

Use a sharp knife to cut fresh fruits to avoid bruising.

Cut off only the inedible parts of vegetables - sometimes the best nutrients are found in the skin, just below the skin or in the leaves.

Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.

Do not overcook, to reduce nutrient loss.

Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces.

Some nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids, especially lycopene, when it is cooked - a good reason to prepare fruits and vegetables in a variety of ways.
Once you've prepared and cooked your vegetables and fruit, spend some time on presentation. People are more likely to enjoy a meal if it's full of variety and visually appealing, as well as tasty. Sit at the table to eat and enjoy your food without distractions like television.

Daily allowances of fruit and vegetables

Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. A national nutrition survey conducted by the Australian Government showed that Australians of all ages do not eat enough vegetables and fruit.

Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones. Building good habits in their early years can also provide the protection of a healthy diet throughout their lives.

The Australian dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require.

Where to get help

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Fruit and vegetables | betterhealth.vic.gov.au

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Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy, active lifestyle.