Try to eat a variety of seasonal produce to ensure your body is getting a mix of nutrients and plant chemicals. Each week, try a new fruit or vegetable and get different combinations of nutrients by using a variety of coloured fruits and vegetables. First you might want to start off with green and you will see recipes on the following pages.
Fruit and vegetables are essential to a healthy body and are an important part of what we all eat. They are a rich source of vitamins, especially vitamins C and A, as well as minerals, electrolytes, phytochemicals and anti-oxidants. They are also a great source of fibre, which promotes gut health. Fruit and vegetables can help protect us against illnesses such as diabetes and heart disease.
To get the best nourishment from our food, it is important to buy fruit and vegetables that are in season, fresh and of high quality.
Fresh produce is the healthiest in terms of vitamin and nutrient content. Frozen fruit and vegetables are a great second choice, as they are harvested when ripe and frozen straight away, so they don’t lose many nutrients.
Canned fruit and vegetables are easy to use, cheap and available all year round. It’s a good idea to rinse canned beans to wash off any salt used when canning them, and pour off sugar-rich syrups from canned fruits.
There are so many ways to add more fruit and vegetables to your diet. Top your breakfast cereal with fresh fruit, like sliced banana or berries, or add some spinach, kale or fruit to your smoothie. Add vegetables such as capsicum, leafy greens and mushrooms to your omelette. Snack on dried fruit, nuts and seeds, or have a sliced apple with some nut butter for a highprotein option.
Change up your breakfast to include vegetables and make soup ahead of time to freeze for lunches. Hopefully the recipes on the following pages will introduce you to exciting new ways to incorporate fruit and vegetables into every meal.