5 a-day keeps the Doctor away
Published:Thursday | July 21, 2011 | 12:00 AM
Martin Baxter, Gleaner Writer
What better time to get your children into a healthy eating regime than during the summer holidays? School is out and fixing breakfast, lunch and dinner are the highlights of the day.
Fruit and vegetables contribute to a healthy and balanced diet, and doctors, nutritionists and other health professionals have long encouraged eating five different fruits and vegetables every day. They're a good source of vitamins and minerals, including folate, Vitamin C and potassium; and are also an excellent source of dietary fibre. But adults, take note too! This five-a-day regime should also extend to you. It can help maintain a healthy gut and prevent constipation and other digestion problems; and a diet high in fibre can also reduce your risk of bowel cancer, heart disease and stroke.
It is easy to fall into the routine of buying quick and easy snacks for the children and yourself to keep hunger at bay. Some crisps, chocolate, soda and sweets are loaded with E-numbers and are often nutritionally redundant. Here are three ideas for snacks that can be easily prepared by the young, old (and those in between) and that can contribute to a healthy and productive lifestyle while keeping hunger and cost at bay.
Fruit and vegetables have a low calorific value and fat content, so eating them can help you maintain a healthy heart and weight. The World Health Organisation recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, including heart disease, stroke, type 2 diabetes and obesity.
Breakfast Smoothies
These are a great way to get your five-a-day in one sitting. Try a breakfast smoothie that is filled with natural fruit sugars that will provide a good start to the day, increase concentration and promote healthy skin, nails and teeth.
Directions
1. Any combination of mangoes, melons, carrots, otaheiti apples, oranges, limes, June plums, guavas, papayas, sweet sops, star apples and bananas can all be used in your smoothie.
2. With a blender, add your desired fruits, a handful of oats (optional), ice, and blend until a smooth consistency and serve.
Mini-pizzas
Adding a continental touch to your
daily cuisine is a creative way to get both you and your children
eating their five-a-day. It also gives them the opportunity to create
their own ideas for pizza toppings, getting them to use their
imagination and keeping their appetites fresh.
Directions
1. Finely chopped/blended tomatoes (2-3 per mini-pizza). This is your base topping. Now, let's get creative!
2.
Toast two slices of bread/pitta/pizza base and using anything from
onions, pineapple, pumpkin, cucumber, sweet peppers, callaloo, to
scallion. You can create imaginative ways to top your pizza.
3. For added flavour, slice a frankfurter or some pre-cooked chicken.
4.
Sprinkle with your favourite cheese and, voilà! For a different
experience, pop your creation into the toaster oven or the oven to warm
up your mini-pizza and melt the cheese.
Mediterranean pasta
Pasta
is a great source of complex carbohydrates which provide a slow release
of energy. Unlike simple sugars that offer a quick boost of energy,
pasta helps sustain energy. Pasta is also very low in sodium, free of
cholesterol and full of iron and vitamin B. Enriched pasta is fortified
with folic acid - essential for women of childbearing age. Mediterranean
pasta is also very easy and cost-effective. You can actually throw
anything you want into it!
Directions
1. Chop onions, red and green sweet peppers.
2.
Cube cucumber and zucchini. Chop, slice, or grate your choice of meat -
be creative! This could be pepperoni/chicken/frankfurters.
3. Cook the pasta, adding a small amount of oil to your pot of boiling water. This will prevent the pasta from sticking.
4.
Put the pasta in a large bowl and add all your vegetables and meat. Add
desired herbs, spices, salt and pepper to taste. Refrigerate until
chilled and toss before serving.