Good health with fruits and veggies

by Dr. Chandrani Piyasena, Senior Nutritionist, Medical Research Institute,

It's a way of life that builds a foundation for good health. A large number of research shows that what we eat and how we live have a lot to do with our risk of developing cancer as well as heart disease, adult onset diabetes and many other chronic health problems.

The latest research on dietary pattern and health have found that a diet rich in fruits and vegetables have been associated with reduction in Cardio-vascular diseases, cancers and diabetes and other metabolic syndromes. In Sri Lanka available statistics reveal that these diseases are on the rise in addition to prevailing nutritional deficiencies of undernutrition and micronutrient deficiencies.

The rise of such non communicable diseases in both wealthy nations and poorer countries is partly due to declining physical activity and excessive food energy intake. It is a known fact that prevalence of overweight and obesity is on the increase among children and adolescents and they are at risk of obesity related health problems.

There is simple rule of thumb to help. Learn more about Sri Lankan dietary guidelines and implement in your day to day diet. Start by taking a good look at your plate. Look at the proportion of your servings of fruits and vegetables to other food items such as portions of rice, other cereals, fish, meat, milk/milk based products etc at one meal.

It's not just a matter of eating more fruits and vegetables; consuming a colourful variety of fruits and vegetables is important as well.

Why?

Because different colours in fruits and vegetables provide the wide range of vitamins and minerals, fibre and other phytochemicals (natural plant compounds) your body needs to maintain good health, energy levels and protect against the effects of aging and reduce the risk of cancer and heart disease.

Reds, oranges and yellows, greens, blues and purples - the more colours on your plate, the more health-promoting properties in your diet. Every vegetable you add to your meals literally adds years to your life.

Eating at least one fruit or vegetable from each of the colour groups is an easy way to reach the 5-a-day goal. Colours are also an easy way to teach children about dietary variety. Research shows that nine or ten servings of fruits and vegetables a day is optimal, but dietary guidelines recommend a minimum of five servings a day as most populations are unable to reach half of this goal.

Fruits and vegetables for weight control

It is important to eat fruits and vegetables as much as possible the way nature has provided to you with least processing. Enjoy your fruits with natural sweetness.

Less cooking of vegetables with minimum fat or water will preserve the natural colour and taste and preserve the most nutrients.

Fruits and vegetables have fewer calories when compared to other foods. But, always better to eat fruits and vegetables instead of some other high calorie food.

* To lose weight, you must eat fewer calories than body uses.

* Regular physical activity.