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Eat well get better

Why ?

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of many chronic diseases.
As cholesterol doesn’t exist in fruits and veggies at all, they can help to reduce the risk of heart disease, stroke and some types of cancer. Although Fruit and vegetables are also usually low in fat and calories, the vegetal oils contribute to reducing the LDL cholesterol by the properties of the omega 6 and 9.

Fruits and veggies provide the fibre that helps fill you up and delay the digestive process by reducing the glycemic index which is the time of the sugar takes to reach the bloodstream. protecting the liver and the pancreas which could lead to a diabetic condition.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

Fruit and vegetables contribute to an overall healthy and balanced diet, that's why eating them can help you maintain a healthy weight and keep your heart healthy.

How ?

You can eat fruits and veggies in many ways, from uncooked, cooked, roasted, boiled, fried, adding in smoothies, mashes, soups, creams, greek yoghurt, salads, porridge and 100% juice.
It can be fresh, frozen, canned, dried, they’re all nutritious, there’s not much different from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.

If you struggle to have right now the amount of 600 g a day, you can start from where you feel comfortable and day by day increasing the quantity.

After shopping, spread them for the weekdays and choose for using perishable produce at the beginning of the week and frozen or canned selections at the end.

Don’t feel guilty…
You can perfectly mix them with wholegrain rice or pasta!

Don’t forget that the fats burn on the carbohydrate's fire and our brain works basically with the energy which comes from the carbs. On this case, just don’t forget to include some protein of your preference to balance all macronutrients (Fats, Carbs and Proteins) and have balanced nutrition.

The benefits in the timeline

In one day
After one day of increased fruits and vegetables, a person might feel a bit filled from the high fibre consumption, this is likely to occur but it’s definitely a positive thing and you can expect to feel less hungry between meals due to the extra fibre and water weight.

In one week
After one week adding fruits and veggies in every day, you’ll really start to notice the difference, you can expect to feel more energised, due to the blood glucose regulating effects and the enhanced vitamins and minerals supplemented.
You’ll naturally feel less inclined to crave foods high in sugar and refined carbohydrates, especially if you’re getting some fruit. The natural sugars can settle cravings for sweet things such as biscuits.
You will feel lighter, more satiated and want to eat less processed food.
You will find that you are having a smooth bowel motion and you can also expect your time in the bathroom to be easier.
In one month
With a month of upping your vegetable intake and hopefully reducing the number of refined carbohydrates and processed food in your diet, is enough time to notice significant changes in your body.
With the improved changes to diet, there might be a bit of weight loss. Clothes might feel more comfortable around the waist
Combine an improved diet with an increase in physical activity, you’ll almost certainly be looking and feeling lighter.
When you look in the mirror, you’ll probably notice your skin looks clearer and your eyes whiter, that’s the result of all those nutrients doing their job.
These awesome side effects will continue and intensify with every month you continue on your fruit and veggie eating streak.

In one year
Within a year you can expect to see improvements in many of the biomarkers for lifestyle diseases such as diabetes, obesity and bowel cancer. Clear improvements in blood cholesterol, enhanced blood sugar regulation and decreases in inflammatory markers are all likely.
You’ll be experiencing health benefits all over your body and overall better health.
Regular and easy bowel motions, healthy gums, soft skin, shiny hair and you will feel lighter to move your body on a daily basis.
some Citations were taken from:
Dr Magdalena Simonis from the Royal Australian College of General Practitioners.
Kara Landau, gut health expert, dietitian and founder of Travelling Dietitian.

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