Why is it important to eat vegetables? Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many of us do not get enough of in their diet.
30g dried porcini mushrooms
3 tablespoons olive oil
1 finely chopped onion
2 finely chopped carrots
2 finely chopped celery sticks
4 garlic cloves, sliced
A few thyme sprigs
1 teaspoon tomato purée
100ml vegan red wine (optional)
250g dried green lentils
2 x 400g cans plum tomatoes
250g pack of chestnut mushrooms, sliced
250g pack of portobello mushrooms, sliced
1 teaspoon soy sauce
1 teaspoon Marmite
Pour 800ml boiling water over the dried porcini mushrooms and leave for 10 minutes. Meanwhile pour 1.5 tablespoon olive oil into a large pan, add and cook gently the carrots, onion, celery and add a pinch of salt, cook until soft for about 10 mins. Remove the porcini and chop up roughy. Keep the liquid.
Add the garlic and thyme. Cook for 1 minute, then stir in the purée and cook for a minute. Pour in the wine if your using. Cook until reduced, then add the lentils, mushroom stock and tomatoes. Bring to the boil, then reduce and simmer with a lid on.
Meanwhile, heat a large frying pan. Add the 1.5 tablespoon oil, then add all the mushrooms. Fry until the water has evaporated and the mushrooms are golden. Pour in the soy sauce and stir, then add the mushrooms to the lentils pan.
Stir in the marmite. Cook over a medium heat for 30-45 minutes, stirring occasionally, until the lentils are cooked. Remove the thyme and season.
The Benefits Of Fruit.
Fruit should be a staple in our diets. They all have different properties which can enhance our help. For instance, Oranges boosts our immune system function, reduced signs of aging and boosts cellular repair. Apples helps improve digestion, constipation and can prevent gallstones.
Eat fruit, enjoy fruit and see the benefits
Rice Crispy Treats
If you’re looking for something sweet to snack on why not try making these. Takes minutes to make and can be stored in the fridge.
#1wishfit #tasty #tuesday #snack #recipe #idea #ricecrispytreats
Eggs are among the most nutritious foods on the planet also one of the most versatile.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.
Eggs also contain various trace nutrients that are important for health.
In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.
If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).
A meal in a glass is ideal if it has all the body needs. Many smoothies are blended so much that all the important vitamins and minerals are blended out of them. Our smoothie have a balance on healthy fats, protein and carbohydrates hence why it’s a meal in a glass.
Under £2 per glass.
Today is Day 1 of our 10 day challenge. If you want to join our next challenge then DM for more details.
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Pancakes can be enjoyed anytime of the day and these are an excellent source of protein, 14g in each one.
Once you have mastered the technique then you’ll keep making them over and over again.
1 serving of Herbalife F1 Vanilla Cream
1/2 serving of Herbalife Protein Drink Mix
1/3 teaspoon of baking powder
Pinch of salt
100ml semi-skimmed milk
2 teaspoons honey
Blitz the oats and almonds in a blender until fine. Tip the ingredients into a bowl and add the F1 vanilla cream, protein drink mix, baking powder and salt.
In a separate bowl whisk the eggs, and add in the milk and the honey.
Make a well in the centre of the dry ingredients and pour in the egg mixture, whisking to remove all the lumps to make a smooth batter.
Place a frying pan on a medium heat and rub ( using a folded up kitchen paper) a little butter or coconut oil over the base of the pan.
Once the pan is almost hot, drop in large tablespoon amount of the mixture, spaced apart from each other and cook for a couple of minutes until golden brown underneath. Then turn over and cook the other side. If the pan is too hot then pancakes will burn before they’re cooked in the centre, so sometimes it’s worth turning down the heat a little when turning over onto the second side.
Serve straight away with a little honey or for more decadent but more calorific chocolate spread.
Mexican Egg Roll
A quick easy vegetarian snack. A one egg omelette in a wrap, add some salsa for a low carb alternative to a flatbread or sandwich.
1 large egg
A little grapeseed oil or fry light
2 tablespoon tomato salsa
1 tablespoon of fresh coriander
Beat the egg with 1 tablespoon water. Heat the oil in a non stick pan. Add the egg and swirl around the base of the pan, similar to making a pancake, cook until set. No need to turn it.
Carefully tip the pancake onto a plate or board, sprinkle the coriander and spread with salsa, then roll it up. It can be eaten cold or warm and kept in the fridge for around 2 days.
#1wishfit #tasty #tuesday #lowcarb #one-egg #snack #wrap #easy #vegetarian #snackidea
Myths debunked about meal replacement diets
Meal replacement diets, where some meals are replaced by shakes, bars or soups, are making a comeback. They first took off (pardon the pun) during the first space travel where the public demanded a complete nutritionally complete meal in a single bar or drink. This continued throughout the 70s and 80s but then lost popularity when the public questioned if there was any health benefits after all. Despite this the military still used them.
Swapping some of your usual meals that maybe 500-800 calories with meal replacements helps reduce your daily intake. It makes calorie control a lot easier to control along with portion sizes than trying to calculate.
#1wishfit #mythbuster #monday #mealreplacements #healthylifestyle