Obst und Gemüse sind eine reiche Quelle für viele Vitamine, Mineralien, Antioxidantien und andere Phytonährstoffe. Viele ihrer gesundheitlichen Vorteile ergeben sich auch aus ihrem Ballaststoffgehalt, der dazu beiträgt, nützliche Bakterienarten im Darm zu ernähren. Untersuchungen zeigen, dass das Risiko von Krankheiten und Leiden umso geringer ist, je mehr Obst und Gemüse wir essen. Viele Menschen erfüllen jedoch nicht die aktuellen Mindestrichtlinien von 5 Portionen pro Tag. Im Folgenden finden Sie einige Vorschläge, die Ihnen helfen sollen, Ihren Obst- und Gemüseverzehr zu erhöhen:
Der folgende Blog auf Englisch von unseren Partnern von Bio-Kult klärt auf.
FIVE A DAY
Fruit and vegetables are a rich source of many vitamins, minerals, antioxidants, and other phytonutrients. Many of their health benefits also come from their fibre content, which helps to feed beneficial species of bacteria within the gut. Research shows that the more fruit and vegetables we eat, the lower the risk of illness and disease. However, many people are not meeting current minimum guidelines of 5 portions a day. Below are some suggestions to help you increase your fruit and vegetable intake:
HAVE A BALANCED PLATE
For your main meals try and ensure half of the plate is made up of non-starchy vegetables (ie. those grown above the ground). One quarter of the plate should then be protein and the remaining quarter complex carbs such as wholegrain rice, quinoa or root vegetables.
Switch simple/refined carbohydrates for vegetable alternatives, such as courgetti or squash spaghetti instead of pasta, cauliflower pizza bases instead of conventional ones and cauliflower rice instead of white rice. Mashing a head of cooked broccoli (or other veg) into mashed potato to use on top of cottage, shepherd’s and fish pies, or blending roasted veg and mixing into sauces is an easy way for a bit of ‘stealth health’.
SOUPS AND SALADS
For lunch opt for vegetable-based soups and rainbow salads. Most places now offer a ‘healthy option’ in their meal deal where you can swap sandwiches and crisps for a soup or salad and a piece of fruit.
It’s easy to reach for crisps, chocolate and biscuits for a mid-morning or afternoon pick-me up, but snacks are a great opportunity to add in another portion of fruit or veg. Veg sticks dipped in hummus, guacamole or salsa or fresh fruit and a handful of nuts are good options.
FRUIT AND VEGETABLE BASED TREATS
If you do fancy a sweet treat look for recipes that use vegetables and fruit. For example, beetroot and chocolate brownies, courgette and carrot cakes and flapjacks sweetened with bananas rather than sugar. Similarly for desserts, switch conventional ice-cream for ‘nice-cream’ made from blending frozen fruit, or try chocolate mousse made with avocado and frozen banana.
Introduce a fruit and vegetable smoothie at breakfast or as a snack later in the day. Smoothies are generally preferable to juices as they still contain all the beneficial fibre from the plant. Beware of the "sugar trap" though - we avoid that by having at least 50% vegetables vs fruits, adding healthy fats, and diluting with water rather than fruit juices. Healthy fats such as avocado, nuts and seeds can be added to help slow absorption of sugars into the blood-stream and keep you feeling fuller for longer.
The process of fermentation not only helps to preserve food but can also increase its nutrient content and provides a source of beneficial bacteria. Try adding a spoonful of sauerkraut and kimchi (made with cabbage and other vegetables) on the side of your main meals.
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