Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, nutritionist Olena Zinchenko and I will talk about why you should eat more vegetables and fruits.
Consume 400 g (about 5 servings per day) of fruits and vegetables - this will be an excellent prevention of obesity, diabetes, cardiovascular diseases, in addition, vegetables and fruits are a source of many necessary trace elements.
In order for the body to work like a clock, fiber is needed. It is a type of carbohydrate found mainly in fruits and vegetables, as well as in whole grains and legumes. Fiber will help you: reduce sugar levels, reduce the absorption of fat and cholesterol. It will help to reduce the feeling of hunger and thereby keep the weight within the norm, and also improve digestion.
There are two types of fiber: soluble and insoluble. Each has health benefits and plays a role in the body. Soluble fiber is found in apples, bananas, oats, peas, beans, Brussels sprouts, and avocados. Insoluble fiber is found in whole grain flour, bran, nuts, seeds, and the skins of many fruits and vegetables.
Eat an average of 30 grams of fiber per day. Spread your fiber intake among different foods throughout the day. Offer children fruits and vegetables for breakfast, lunch or a snack. Give children from 1-4 years up to 60 grams of vegetables and fruits, from 4-7 years - 80 grams. Teenagers are recommended to eat 100 grams of fresh seasonal vegetables with greens (except potatoes) and 100 grams of fruit for breakfast, lunch and dinner.
Remember the Ukrainian superfoods, which are not only affordable, but also will bring many benefits to your body. Buy your own - Ukrainian and use with pleasure:
1. Flax seeds.
2. Beetroot.
3. Pumpkin.
4. Apple.
5. Pear.
6. Sea buckthorn.
7. Cranberry.
8. Leafy greens (green onions, parsley).
9. Fermented products.
10. Dark berries (blueberries, currants).
Local products are those that have been collected and delivered to your table within 24 hours, and seasonal products are simply collected at the peak of their taste. And if the food had to come from abroad, it will not be so fresh. In addition, overseas produce is often harvested before it ripens.
Fruits and vegetables grown out of season may contain only slightly less nutrients. Therefore, it is important to consume vegetables and fruits throughout the year, even if they are grown in artificial conditions.
When properly stored, frozen fruits retain most of their vitamins and minerals. Frozen products have their own nuance - they can go through the defrosting procedure only once. When re-freezing, a large proportion of useful substances is lost. Use the "fast-slow" rule, that is, freeze quickly and thaw slowly.
Drying takes place at low temperatures (up to 80°C) or naturally. Therefore, most of the useful substances remain in dry products, and often their concentration even increases due to the lack of water.
🍠 Baked root vegetable salad
200 g of beets
200 g of pumpkin
200 g of carrots
200 g of red onion
1 Art. l. pumpkin seeds
1 Art. l. sunflower seeds
1 Art. l. sunflower oil
1-2 sprigs of fresh rosemary
1 Art. l. lemon juice
salt and pepper to taste
Heat the oven to 180 degrees. Wash, clean and cut the beetroot, carrot, onion and pumpkin (200 g each) into large pieces. Drizzle with vegetable oil, mix and place on a parchment-lined baking sheet. Bake in the oven for 25 minutes or until done.
Remove the finished mixture from the oven. Allow the vegetables and roots to cool, place in a salad bowl and sprinkle with lemon juice. Salt, pepper.
Sprinkle with sunflower and pumpkin seeds (you can toast all the seeds beforehand to release the aroma) and add fresh rosemary "needles". Serve to the table.
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✔ Video with healthy eating lessons: • Здорове харчування | Є...