- Vegetables and fruit is a treasury of valuable ingredients
Vegetables and fruits is a group of food products that is a source of priceless vitamin C and provitamin A – carotene. They have antioxidant functions, destroying free radicals and preventing the body from aging. Our body can not store vitamin C, so it has to be delivered daily and in large quantities. In vegetables and fruits, we can also find, among others B vitamins, folic acid necessary for the proper production of red blood cells, and anti-cancer and anti-inflammation polyphenols. Among the mineral components in vegetables and fruits, the basic components (potassium, calcium) predominate, thanks to which they act alkalizing on the body.
- Eat fresh vegetables without restrictions!
Yes! You can afford to carelessly eat fresh vegetables even at midnight. If you get hungry at the time when you should not eat a meal, fresh vegetables will be the best choice. They provide a small amount of calories, a lot of fiber, vitamins and minerals. Most of them deliver from 10 to 50 kcal per 100g. A large bowl of sliced fresh vegetables is a maximum of 100-150 kcal. Such a quantity can fill a hungry stomach for a while, because it contains predominantly water-soluble fiber. It causes that “jelly” is formed in the intestines, effectively killing hunger.
- You have to watch out for some vegetables
All vegetables served with fatty additives significantly increase their calorie content. Adding excessive amounts of fat (butter, oil, oil, mayonnaise, cream) or greasy additives (mozarella, feta cheese) can make the seemingly light dish turn into a caloric bomb.
Boiled vegetables are less safe for our figure. Although prepared for “crispy” and served lightly sprinkled with olive oil will be a great addition to a salad, dinner or as a snack, but already overcooked will have a much higher glycemic index, which will fill us for a shorter time.
- Eat fruit in moderation
You have to be more careful with the fruit. Their maximum amount during the diet should not be more than 200g per day. In particular, fruits such as grapes, bananas, dates and figs provide a large amount of simple sugars that, when eaten in excess, will easily turn into adipose tissue. Highly caloric are also fruit preserves, jams, marmalades and dried fruits, or avocados.
- Seasonal best
Remember that fresh vegetables in large quantities are best eaten in late spring, summer and early autumn. Then there is a greater chance that they have grown locally, so they will be healthier and of better quality, and their production has not used excessive amounts of artificial fertilizers or plant protection products. Therefore, in winter it is better to give up tomato or fresh cucumber, or rather try sauerkraut, pickled cucumbers or homemade sprouts.
Eat vegetables for good health! This is the basis of the food pyramid and it is worth eating more than 400g per day. Heat the vegetables “crispy” and treat the fruits in moderation.