Whole­food

New Zealand Fitness - - FIT FOOD -

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.

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