Healthy eating is an important part of a healthy lifestyle. Fruit is essential to our diet as it is high in vitamins, minerals, carbohydrates and fibre, so here is a quick guide on how to add fruit to your diet.
Step 1: Your Health
Eating fruit as part of your daily diet can help you maintain a healthy weight, reduce the risk of heart disease, strokes and some cancers. Also, fruit contains a great variety of vitamins and minerals, carbohydrates and fibre. So eating the right combinations of fruit is particularly good for you. For instance, an apple is high in fibre but low in vitamin C, but if you add an orange and some strawberries, then you will get all the vitamin C you need.
Step 2: 5 A Day
The “5 A Day” programme was launched by the British National Health Service, to encourage everyone to eat at least 5 portions of fruit and vegetables a day. Portion sizes vary, depending on the fruit,
A glass of fruit juice does count as one portion, but drinking five glasses will still count as just one portion. If you aim for about a third of your diet to be made up of fruit and vegetables, then you’re well on your way to a healthy diet.
Step 3: Breakfast
Adding sliced banana to your cereal, dried fruit to your porridge, or whipping up a fresh fruit salad are all brilliant ways to brighten up breakfast. Grabbing a handful of blueberries and raspberries can be extremely beneficial, as apart from the usual benefits of fruit, they also contain antioxidants which reduce DNA damage. This includes things like slowing down the skin‘s ageing process, and helping to prevent skin damage from the sun, which is a pretty good start to any day.
Step 4: Snacking
Fruit is the perfect food for on the go and can easily replace biscuits, cakes and chocolate as your snack of choice. These fatty and high sugar snacks are low on essential vitamins and minerals, as well as fibre and can lead to poor digestive health. So keep some fruit in your car, in your bag or on the desk at work to dip into to beat those mid morning, or mid afternoon energy lows.
Step 5: Be aware
Lots of food manufacturers are keen to push the fruit content in their food- to make you think their food is great for you. But be careful, not everything with ‘fruit’ in the title is as it seems. Remember to check the frozen fruit desserts for their fat and sugar contents. Canned fruit in fruit juice is usually fine, but beware of tinned fruit in syrup, as the syrup can be full of sugar.
Try eating 5 a day for a week, and see how good it makes you feel.
VideoJug is here to explain to you why you should eat fruit by showing you the health benefits of eating fruit like pears, grapes, apples and plums.
Step 1: Plums
Okay right , hi there, hi, hi, hi…well we’re a pair of plums, a pair of plums. Oh right, okay, okay, well we’ve got loads of carbohydrates, lots of carbohydrates, great sugars, good for energy levels, very good for energy levels, very good, great snack. Well what else, umm, umm, really good source of fibre, fibre yes a lot of fibre, that’s good for the bowels, yeah stimulates bowel movements, stimulates bowel movements, yeah works it all through. Umm we’re also a good source of vitamin A, which is very good for your skin, skin, skin, yes it’s very good for your skin. We’re also free of cholesterol, yes now we won’t actually help bring down your cholesterol, but we’ve got none in us, none in us whatsoever. So that’s great, that’s good, well that’s us, there we are, yes, umm yeah, we’re a pair of plums, a pair of plums.
Step 2: Apple
I am an apple, and I contain phytochemicals which can battle against cancer. I have no fat, lots of roughage to promote bowel movements, and I’ve only 40 calories. I also contain guercetin, which can protect against heart disease. And I’m a portable little guy, you know, you can take me anywhere. I fit in your pocket. You’ll love me, gimme a try
Step 3: Pears
I am a pear right, and I’m 98% carbohydrates and that, which is all about helping you reduce your weight – cos it’s got only half the calories wot fat has got. Apples yeh? They can naff off, cos I’ve got 30% more potassium than them- and you need that for maintaining heartbeat, and muscular contractions. I’m a pear, d’you want some?
Step 4: Strawberries
Allo! I’m juicy, I’m rich and I’m really really delicious.. I have loads of manganese, and iron- and also folic acid, which is great for the ladies who are pregnant. I also have a strange thing where eating me naturally whitens your teeth- but no scientist in the world knows why this happen- it just happen! I have my seeds on the outside which none of these other fruits do. I love tennis, and tennis loves me.
Step 5: Bananas
Hello? I am a banana I’m full of carbohydrates. I’m super super skinny, I’ve got curves that just go on and on, peel me off to reveal all the good bits. And when you take a bite honey I’m going to bite right back with some serotonin, which is what your brain needs to make you feel great. Gimme a call, and if you don’t give me a call- bite me!
Step 6: Grape
As our elected representative I’d like to share with you a bit of information about what we do. Our skin contains reservatrol which is a powerful antioxidant and we are 82% water. We also contain flavanoids and phenols which can help prevent heart disease. Also our organisation does a lot of great work in hospitals.
Step 7: Tomato
Hey! you! I’m a tomato over here!, and I’m in crisis man because everybody thinks I’m a vegetable. But I don’t play that way man, I’m a fruit. I’m rich in lycopene, which stops cancer over here, and one of me give you 40% of your recommended daily amount of Vitamin C. Why can’t you guys just understand? I just want to be me, fruity fruity me.
Step 8: Pineapple
I’m a pineapple, people find me unapproachable, mostly because I’m spiny. But I’ve got a lot of good qualities, I’m full of manganese for instance. Umm I’ve got a lot of vitamin C, I’m Citrus. That means I can help with your immune system. People like me on pizza but that’s mostly because I’m with ham. So call me, umm, I’m pineapple
Step 9: old fruit
When your fruit gets old and tired, and a bit wrinkly – don’t throw us away like, that’s not right. You can cut the bad bits off us and make the rest of us into a smoothie- or some jam, or even a nice pie. Fruit is too good to waste, so don’t. thank you. Remember to eat five portions of fruit a day.
The human body needs 25 to 30 grams of fiber per day. Fiber, or roughage, is essential for balanced digestion. It helps prevent constipation, and colon cancer. Here’s how to get the most you can.
Step 1: The Produce Section
Fiber is found in any plant-like food. But some plants are better than others. Instead of potato chips which hold only 1 gram of fiber, chomp an apple, sink your teeth into a pear or pop some raisins. You’ll need about 10 apples to get the daily fiber requirement, so mix it up. Fruits are particularly high in fiber, but any fruit will do.
Step 2: Veg-Out
Your mother always said eat your vegetables… she really does know everything. Veggies are a great source of fiber. Raw or cooked, you can never have enough. Peas, carrots and broccoli are some of the heavy weights. Raw veggies are best, but you can steam them to taste.
Step 3: Pills And Powder
Fiber can be hard to come by in your day to day activities. Taking fiber in pill form will give you your daily dose. Don’t like pills? Buy fiber in powder form and add it to your meals or drinks. There are many powders to choose from and all will dissolve in your food or beverage.
Step 4: Aww Nuts
We all like to snack throughout the day, so make it count. A handful of almonds or peanuts will give you a fiber boost. Just don’t go “nuts” with nuts. They’re high in calories and fat so don’t get carried away or you’ll be gaining more than just fiber in your diet.
Step 5: Read The Fine Print
With a little research you can find the fiber. Read the nutrition labels and choose foods that are high in fiber or have added fiber. Avoid the white bread and choose the dark side- whole wheat.
Study the labels carefully to make sure you are getting all that you deserve.
Steamed vegetables are a nutritious and quick choice for any dinner table. We show you two ways to properly steam vegetables – in a basket and by blanching.
Step 1: You will need: Units: Metric US Imperial UK Imperial
7 oz broccoli , cut into florets
7 oz cauliflower , cut into pieces
7 oz green asparagus
7 oz green beans
2 1⁄8 oz salt
a little olive oil
4 ¼ pt water
some salt and pepper to taste
1 saucepan
1 steamer
1 bowl of iced water
1 tray, lined with paper towel
1 set of tongs
1 slotted spoon
1 small knife
Step 2: Heat the water
The first method of cooking is called “blanching”. It is a quick way of cooking vegetables while retaining their nutritional values and this technique is especially good for green vegetables. Begin by placing the saucepan on a high heat and fill it with about with 2 litres of water. Now add the salt and bring it to a strong rapid boil.
A Quick Tip
Use 30 ml of salt for every litre of water. The salt creates a barrier on the surface of the vegetables and also raises the temperature of the water, sealing in the nutrients.
Step 3: Blanch the vegetables
Now place the bowl of iced water next to the pan in preparation for ‘shocking’, the vegetables, later on. Then add the asparagus into the boiling water. Allow the water to come back to the boil then prick them with a small knife to check for readiness. The asparagus should be soft but firm at the same time. Blanching the asparagus for roughly 30-60 seconds is enough for it to be perfectly cooked. Remove them with your slotted spoon and place into the bowl of ice water, to shock the vegetables, for 30 seconds or until cold. This will immediately stop the cooking process as well as preserve colour, and crispiness. Once removed from the ice, set them aside on the tray lined with paper towel. Keeping them in a cold place will also help to maintain colour and freshness.
A Quick Tip
Since all vegetables cook at a different pace always cook the different types separately.
Step 4: Add the remaining vegetables
Next add the broccoli and allow it to blanch for 60s. Then test it by pricking a knife in the stalk of the floret. Remove and place it in the iced water for 30s or more, until cold. Remove and place on the tray lined with paper towel. Add the green beans. Repeat the entire blanching process, for about 60s. Finally add cauliflower and blanch for 3-5 minutes. These vegetables can be reheated by placing them in hot water.
Step 5: Using a steamer
The second method of steaming is by using a traditional steamer. Begin by bringing the water to a boil over a high heat. Once the water begins to boil, close the steamer to allow its internal temperature to build.
Step 6: Add the vegetables
After the steamer has been covered for a minute, add the asparagus, the broccoli, the green beans and the cauliflower.
Make sure to keep them in separate groups. This will make them easier to remove when they finish, as each one cooks at a different time. After a minute and a half, prick all the vegetables with a knife, to test them. Then remove just the green vegetables. Place them onto a tray lined with paper, to drain a little. The cauliflower needs to steam for another 3 minutes. Remove it after this time
Chef’s top tip
Our chef recommends blanching vegetables rather than steaming as they maintain more nutrients and quality.
Step 7: Season, and serve
Transfer all your blanched and steamed vegetables onto a serving platter. Season to taste with olive oil, salt and pepper. Your vegetables are now ready to serve. They go wonderfully with any type of meat, can be served with a cheese or herb sauce or even just as they are.
Top Tips for Dieting. Get that fabulous figure you’ve always craved by following these dieting tips.
Step 1: DON’T ‘GO ON A DIET’ : CHANGE YOUR DIET
This may seem like surprising advice in a video about dieting, but it’s well known that when you cut down your normal food intake, your body goes into famine mode, and your metabolism slows down.
That means that, when you start eating normally again, you store fat more rapidly than before, and put on the weight you worked so hard to lose.
Many diets insist on a restrictive regime or an unusual combination of foods. There is no way that you can keep this up for long – so when you get fed up you start eating all the wrong foods and the weight goes back on again.
Step 2: THINK POSITIVE – THINK HEALTHY
Visualise yourself as you want to be, slimmer and healthier. Dieting doesn’t have to mean deprivation when you focus on what you really want.
Change how you think about food, remembering that image of you as you want to be, and focus on all the foods you CAN eat while losing weight and CAN keep on eating for the rest of your life.
Don’t focus on what you CAN’T eat.
At least three times a day, concentrate on how you see yourself in future, as permanently healthier and slimmer; then think about what you will be eating today.
Step 3: QUICK FIX DIETS ONLY WORK SHORT-TERM
Immediate results are guaranteed with quick fix diets.But most of us can’t keep them up for long, and it could be that the first few pounds you lose are not fat, just excess water.
Beware the diets that cut out a major food group, or invite you to eat one type of food in isolation. You will lose weight, but to keep it off you need to find a sustainable diet.
Step 4: KEEP A FOOD DIARY
Eat as you normally do for one week, and keep a note of EVERYTHING that you eat, WHEN you eat it and WHY you eat it.This will help you understand what triggers your desire for food. Your diary will help you become aware of these triggers so you can choose to avoid them
Step 5: LEARN WHAT YOU NEED TO KNOW
Throw away the faddist diet books – but do read books that advocate healthy eating combined with reasonable exercise.There’s plenty of information on the web, including the UK’s Food Standards Agency website.Did you know that there’s a healthy weight for YOU? It’s different for everyone and the eat well website shows you how to work out yours.The BBC website’s Healthy Living section is also useful, with pages on weight and nutrition, giving information on sensible slimming, how to stay motivated, and how to stay at your ideal weight.
Step 6: CHANGE THE WAY YOU SHOP
Don’t go shopping when you’re hungry or tired – that’s when you buy the wrong foods for losing weight, the so-called comfort foods .When you are shopping, notice how you do it.. Do you do it on automatic, buying all the usual things? Now’s the time to do it differently.Only buy the foods that will support your desire to lose weight. Give yourself a bit more time to explore healthy alternatives to your usual diet.Fresh, home-made food beats prepared meals hands down when it comes to dieting– no hidden fats and sugars to put weight on you. Also, keep some things to hand in the cupboard or in the freezer, so that if you don’t have time to get to the shops, you can still eat healthily.
Step 7: GET MOVING – EXERCISE IS ESSENTIAL
It’s quite simple, if you burn more calories than you eat, you will lose weight.
The most important thing is to find exercise that you like and that you find reasonably easy to do, like walking for ten minutes a day, to start with.
You can build up what you do each week, taking it steadily. This way, you’re much more likely to keep at it.
Yoga and water aerobics are two of the gentler forms of exercise. Most sports centres offer drop-in classes and you don’t have to commit yourself till you’ve tried it.
Even if you find exercise tough at first, this will be one of the parts of your diet that will bring you a great sense of well-being.
Remember that ANY exercise you do is better than none. It will make you feel happier and more energetic because it releases endorphins, the body’s natural highs.
Step 8: NEVER SKIP A MEAL – ESPECIALLY BREAKFAST
Set yourself up for the day by eating something that takes a long time to digest, like muesli, or eggs and wholemeal toast.
If you’re one of those people who just doesn’t fancy eating breakfast, make sure the first thing you do eat is along these lines, rather than a sugar-rich snack mid-morning.
This will keep your energy levels more constant, and won’t leave you prey to sugar cravings later.
Step 9: TAKE TIME TO EAT.
You already know that one of the secrets of dieting lies in changing your relationship with food.
Sit down to eat and take the time to enjoy it. Remember, if you rush your food, you hardly notice that you’ve eaten, and you end up feeling hungry again long before it’s really time to eat.
That’s when you tend to want a fatty, sugary snack, just what you don’t need.
Step 10: DRINK PLENTY OF WATER
Why does drinking water help you to lose weight?
We often confuse thirst with hunger. Sometimes you may reach for food when what you really need is a long drink of water. Try it.
When we don’t drink enough water, we retain fluid. Paradoxically, the more water we drink, the less fluid we retain; when we don’t drink enough water, the body holds on to fluid, causing bloating.
So aim for six to eight large glasses of water a day.
Step 11: EAT FIVE PORTIONS OF FRUIT AND VEGETABLES PER DAY
Fruit and vegetables are what you need to eat to get all your vitamins and minerals. They also contain lots of water, and fill you without fattening you.
They are the stars of the slimmer’s diet. Five portions a day is the minimum suggested.
Step 12: EXERCISE PORTION CONTROL
Slimmer people tend to eat smaller portions.
A sensible sized portion would be about the size of the palm of your hand, not including your fingers.
Experts recommend a good balance of protein and carbo-hydrate, with a little fat.
Step 13: YOU CAN EAT SNACKS ON A DIET
The key to losing weight is to keep your energy levels constant and you can only do that if you eat regularly.
Mid-morning and mid-afternoon are the times we experience a drop in energy levels. That’s when we need a healthy snack.
Rice cakes or oat cakes with low fat cheese or humus
The key here is to keep it a snack-sized snack.
Step 14: SOME FATS ARE GOOD
Fats are essential to a balanced diet – use those that are found naturally in unprocessed food, such as olive oil, sunflower oil, oily fish, nuts and seeds.
Go easy on the fats found in red meat, cream, butter and cheese.
Avoid hydrogenated oil – it contains trans fatty acids, which have no known nutritional benefit.
Some major food retailers have already started to keep this off their shelves.
And be careful when you’re buying ‘low fat’ foods, they may be high in sugar or salt instead. Read the labels
Remember, it’s all about having a balanced diet.
Step 15: AVOID REFINED SUGAR
It’s not just the sugar you might put in tea and coffee, it’s all the sugars hidden in processed foods and readymade meals.
Two reasons for cutting down on sugar – one is, it sharply affects blood sugar levels, so you get a feel-good surge followed by a slump in energy that makes your body crave more sugar.
The other is that the body converts sugar to glucose, and, if you’re not doing physical work to use that glucose, the body stores it as fat.
Step 16: CUT DOWN ON ALCOHOL
Don’t worry – you don’t have to cut out alcohol altogether BUT remember this:
Alcohol is high in calories, which convert quickly to glucose and can be stored as fat.
To slow down this process, have something to eat when you have a drink, and try and restrict your drinking to a couple of glasses, two or three times per week.
Step 17: TRY SOMETHING NEW EACH WEEK
Don’t get bored.
Eating needs to be interesting when you’re developing new, healthier habits, so experiment with new foods. Look out for things you haven’t cooked before, and try them.
If you can’t find what you need in a cookery book, there are recipes for everything on the internet and how about trying some of the recipes on the VideoJug website.
Step 18: BREAKING YOUR DIET IS NORMAL!
Don’t try to be perfect. Everybody needs a break from a restrictive diet sometimes.
Whether you’re going out for a special meal, or just in need of a break, enjoy it and don’t feel guilty because you’ve already made the commitment to healthier living.
Step 19: SMALL IS BEAUTIFUL.
Losing weight is about eating fewer calories than you burn off in your everyday life and to lose a pound a week, you need to create a calorie deficit of 500 calories a day.
So make small changes – for example, eat some fruit instead of a chocolate bar, or choose the low-fat alternative to your normal food, and take two brisk 15 minute walks a day.
The rate at which you lose weight will vary.
Most medical experts agree that it’s healthy and sustainable to lose one or two pounds a week and as long as the overall trend is downwards . . . . you’re doing well.
Step 20: REWARD YOURSELF
Keep yourself motivated by rewarding yourself each time you lose, say, five pounds.
Choose something that has nothing to do with food –– something that makes you feel good, to remind you how proud you are at what you have achieved.
Good luck! And we wish you every success as you try Dieting.
