Although we all know how important vegetable are for good health, most Australians only eat about half the recommended quantity each day!
By eating a wide range of vegetables especially the colourful ones, you can reduce your risk of a number of diseases, including coronary heart disease and some cancers. They also promote general good health through the amount of beneficial nutrients and fibre they contain. Vegetables can also help control body weight because they are quite bulky (fibre) but are also in most cases low in kilojoules. I won’t go to deep into the nutrients they contain but veggies like tomato, capsicum and broccoli are quite high in vitamin C, while others like cauliflower beans and lentils are a good source of folate. This only really scratches the surface. The main thing I’m trying to get across is to eat a variety of different coloured vegetables in the right quantities, it’s that simple. So what are the right quantities??? Well it depends on your age, weather you are male, female or a child or infant. Let’s start with adults Female. 19 years and above are recommended 5 serves of veggies per day Lactating women are recommended 7 ½ serves per day. Men 19 to 50 years should aim for 6 serves per day 51 to 70 years 5 ½ serves per day 70+ years 5 serves per day Toddlers, 1 to 2 year olds should be having 2 to 3 serves per day Girls 2 to 3 year olds 2 ½ serves 4 to 8 year olds 4 ½ serves 9 to 18 year olds 5 serves Boys 2 to 3 year olds 2 ½ serves 4 to 8 year olds 4 ½ serves 9 to 11 year olds 5 serves 12 to 18 year olds 5 ½ serves So what do they mean by a serve? ½ cup cooked green or orange vegetables, things like broccoli, spinach, carrots or pumpkin ½ cup cooked dried or canned beans, peas or lentils (no added salt if possible) 1 cup green leafy or raw salad vegetables ½ cup sweet corn ½ medium potato, sweet potato, taro or cassava or other starchy vegetables 1 medium tomato You don’t really need to measure everything out with a measuring cup every time you serve up a meal, but if you do use a cup the first few times you’ll soon be able to visualise what serving sizes looks like. If you think the information in any of my posts is of any value to your friends please share it with them and encourage them to follow my posts, either on my blog http://www.astutefitness.com.au/blog or on facebook. Thanks!!
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AuthorDaryl Maddern Archives
July 2019
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