Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Pocket Nutrition Guide to Fruit & Vegetables: A Concise Guide to Nutritional Content, Helping You to Eat Healthier
    Pocket Nutrition Guide to Fruit & Vegetables: A Concise Guide to Nutritional Content, Helping You to Eat Healthier
    Pocket Nutrition Guide to Fruit & Vegetables: A Concise Guide to Nutritional Content, Helping You to Eat Healthier
    Ebook150 pages1 hour

    Pocket Nutrition Guide to Fruit & Vegetables: A Concise Guide to Nutritional Content, Helping You to Eat Healthier

    By Amanda Fraser

    ()

    Read preview

    About this ebook

    We have all been told to "Eat Your Greens" but why are fruit and vegetables so good for you? In this handy, concise guide, nutritionist Amanda Fraser summarises the health and nutrition benefits of a wide range of fruit and vegetables. Packed with punchy, useful nutrition information, yet written in an easy to understand style, the Pocket Nutrition Guide to Fruit & Vegetables is an informative and useful resource for the health conscious shopper and chef.
    LanguageEnglish
    PublisherBookBaby
    Release dateDec 7, 2014
    ISBN9781483545974
    Pocket Nutrition Guide to Fruit & Vegetables: A Concise Guide to Nutritional Content, Helping You to Eat Healthier

    Related to Pocket Nutrition Guide to Fruit & Vegetables

    Related ebooks

    Diet & Nutrition For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Insulin Isn’t The Only Factor For Burning Fat

      Jan 8, 2018

      A new study identifies leptin, a hormone made by fat cells, as a key mediator in the transition to fat metabolism. To keep the human brain supplied with energy when food was scarce, mammals evolved the ability to switch from burning carbohydrates to

      1 min read

    • Article

      Stop The Emotional Munchies

      Jul 23, 2020

      Asking yourself this question is important in identifying emotional eating. Make a conscious effort to decide if you’re genuinely hungry or if you are drowning your sorrows in a tub of ice cream. Stop buying comfort foods and replace them with health

      1 min read

    • Article

      7 Keto Rules To Follow

      Jan 22, 2019

      7 Keto Rules To Follow
      1 min read

    • Article

      The DIET PLAN For You

      Jan 19, 2020

      The DIET PLAN For You
      4 min read

    • Article

      Why Brown And Not White

      Sep 21, 2018

      By Madhuri Ruia, Nutritionist, Mumbai A versatile and nutrient-rich grain, brown rice is a healthier and wholesome choice as it is unrefined and unpolished. Close to its natural harvested state unlike its white counterpart with the fibre and bran or

      3 min read

    • Article

      Protein – how Much Is Enough?

      Sep 21, 2021

      Protein – how Much Is Enough?
      6 min read

    • Article

      DO WE NEED MORE THAN 7-a-day?

      Aug 8, 2018

      Eating a variety of fruit and veg is one of the surest ways to get all the vitamins, minerals, fibre and plant chemicals that help to lower our risk of disease. Yet less than 7 per cent of Australians eat the recommended five serves of vegetables and

      2 min read

    • Article

      An Apple A Day

      Nov 15, 2017

      BY MEG THOMPSON Dating back to 1866, the saying we’re all so familiar with was initially printed as “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Still quite catchy, but is there any truth to it? Can we all just m

      3 min read

    • Article

      Eat Smart

      Sep 2, 2019

      Eat Smart
      4 min read

    • Article

      An Apple A Day…

      Apr 12, 2022

      An Apple A Day…
      2 min read

    • Article

      10 Skin-Soothing Superfoods

      May 14, 2021

      10 Skin-Soothing Superfoods
      6 min read

    • Article

      Say Hello To Summer Skincare

      Nov 6, 2022

      Say Hello To Summer Skincare
      4 min read

    • Article

      Spotlight On Jackfruit

      Oct 9, 2019

      It has the texture of chicken, but is completely vegetarian. You can eat it in curries, Asian dishes and tacos, but it’s actually a fruit. Straight off the tree, the fruit is large and spiky, but inside, the flesh is soft and sweet. This mysteriously

      3 min read

    • Article

      The Joy Of Juicing

      Jan 3, 2020

      The Joy Of Juicing
      2 min read

    • Article

      Join The Veganuary Challenge

      Jan 12, 2022

      Whether you’re a vegetarian, flexitarian, #MeatlessMonday follower, vegan or just trying to cut your meat intake, everyone can benefit from eating meatless meals. This January why not take part in Veganuary? We know one of the keys to good health is

      3 min read

    • Article

      Growing Superfoods

      Dec 9, 2018

      There’s been so much publicity about superfoods in the last few years it would be almost impossible to have not noticed how popular they have become. This trend has certainly caught on in our household, whether it’s kale in our smoothies, cacao nibs

      2 min read

    • Article

      Everyday Superstars

      Apr 11, 2024

      Everyday Superstars
      4 min read

    • Article

      The Truth About FRUIT

      Dec 23, 2021

      The Truth About FRUIT
      3 min read

    Related categories

    Reviews for Pocket Nutrition Guide to Fruit & Vegetables

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Pocket Nutrition Guide to Fruit & Vegetables - Amanda Fraser

      References

      Part 1: INTRODUCTION

      Eat your greens. Eat your fruits and vegetables. These are some of the most tried, tested and most ingenious recommendations for living a healthier life. I wanted to write a book which assisted people to follow these suggestions by providing easy to understand information on the nutritional benefits of fruit and vegetables. Armed with knowledge, people tend to make wiser food choices!

      Nutritional research into the benefits of fruit and vegetables has broadly developed over the decades. Nutritional research includes, but is not limited to, the study of nutrients and how this affects the health and wellbeing of the individual, namely growth and development, reproduction, ageing as well as susceptibility to disease.

      The principal focus of nutritional research is to publish findings and studies that can revolutionise the way in which we think about foods.

      As a result of the intensive research into food and their nutritional benefits, practitioners as well as the general public are now aware that a balanced diet of whole and real foods is vital for good health and wellbeing. Our bodies need to be provided with energy, protein, essential fats, vitamins and minerals in order for sound growth and development. These important nutrients are found in a healthy array of the right foods.

      Eating a diet rich in fruit and vegetables as part of a nutritious overall diet is an important part of maintaining a healthy lifestyle. It is important to understand that not one single fruit or vegetable can provide the full amount of nutrients needed. The key lies in consuming a rainbow of colours. In other words, vary the fruits and vegetables you eat.

      Tips for a better intake of fruit and vegetables include:

      • Keep fruit where you can see it: The more accessible and convenient the fruit bowl is, the easier it is to remember and to grab. Keeping the fruit bowl on the kitchen counter is always a good option. Another good idea is to wash fruits prior to placing them in the bowl for more convenience, especially when you may be in a rush. Some fruits are better unwashed if they are to be stored in the refrigerator.

      • Eat vegetables at every meal, every day: At meal time, try filling half of your plate with an array of brightly coloured vegetables. Try different vegetables for different meals. Salads and stir fries are always delicious options in getting in those vegetables. A great snack idea is carrot fingers dipped in mashed avocado.

      • Discover something new: Diversity is the key to a healthy diet. Explore the fruit and vegetable aisle and try something new. In every purchase, try to include dark, green leafy vegetables; look for the colours that you have never tried before such as yellow, orange, red and even purple fruits and vegetables.

      • Think vegetarian recipes: Try some new recipes where vegetables are central. Vegetarian cook books can revive your vegetable culinary experience.

      • Vary your fruits: It is important to eat 2-3 fruits per day. Opt for a different one each time.

      This book will give you an in depth, yet concise summary of the natural wonders of fruits. A handy guide. How nutritious are the fruits that we eat? How much of them should we eat? Discover when your favourite fruits are in season and at their peak of flavour. How do I select and store the various foods?

      I hope you enjoy my book and it assists your journey to a healthier and more balanced overall diet.

      Part 2: FRUIT

      APPLE

      About Apples

      We've all heard that an apple a day will keep the doctor away. Although there are varied factors involved, a daily apple to keep you healthy is certainly a step in the right direction. Apples are delicious, easy to carry for snacking, low in calories, a natural mouth freshener and they are still relatively inexpensive.

      Apple Nutrition Information

      Apples are a highly nutritious and cleansing fruit. They are a good source of vitamins A and B1 and rich in a number of minerals including potassium, calcium, phosphorus and sodium and the bioflavonoid quercetin.

      Apples are rich in pectin, which can help reduce high cholesterol levels and remove toxic metals such as lead and mercury from the body. Pectin is very beneficial for intestinal problems. In addition, apple juice is very cleansing for the liver and gall bladder.

      It is a good idea to eat apples with their skin. Almost half of the vitamin C content as well as insoluble fibre is just underneath the skin. As insoluble fibre speeds up intestinal transit time, it is great for constipation.

      Most of an apple's fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavour.

      Types of Apples

      There are many varieties of apples on the market today, although the most popular tend to be Pink Ladies, Red Delicious or Granny Smiths. Apples can be sweet, soft and smooth or crisp, tart and crunchy, depending on the one you choose. There is an apple to suit almost everyone's taste, so have an apple today!

      Select and Store

      Choose apples that are firm with a rich colouring. One bad apple can spoil the whole lot. The bruised apple will start to release unusual amounts of ethylene gas. This ethylene gas can pose a risk to other apples that have not been damaged and will greatly decrease their shelf life. It is important to remove the bad apple from the bulk.

      Apples can be stored either in the fridge unwashed or at room temperature, washed.

      APRICOT

      About Apricots

      Apricots are one of the first signs of summer! They are those beautifully orange fruits with smooth velvety skin

      Apricots grow to about the size of a table tennis ball, but can come in different shapes from plump or round to oval. Their skin ranges in colour from pale yellow to orange, often with a beautiful flush of pink or red.

      Apricot Nutrition Information

      Apricots are high in beta-carotenes, which your body can turn into vitamin A. Vitamin A is beneficial in boosting the immune system, supports vision and is a great antioxidant. An antioxidant prevents free radical damage to cells. The deeper the orange colour of the apricot, the richer it is in beta carotene. Apricots also contain dietary fibre and vitamin C. As a way of boosting fibre intake, apricots should be included in the diet.

      Commercially grown dried apricots may be treated with sulphites such as sulphur dioxide during processing. This may be done in order to extend their shelf life and to keep the rich orange colour of the apricot. In sensitive people, sulphur containing compounds may have adverse side effects. This may be seen in an asthmatic whose symptoms may be exacerbated by the ingestion of sulphur containing compounds.

      Instead of the bright orange colour of sulphite-treated dried apricots, unsulphured dried apricots are brown in colour. They are just as tasty and are a much healthier option.

      Select and Store

      Look for apricots with a rich orange colour rather than a pale, yellow colour. Apricots are quite delicate and can easily bruise and spoil. Keeping them in the fridge unwashed ensures a longer shelf life.

      AVOCADO

      About Avocados

      Avocados are a fruit, not a vegetable. This nutritious fruit comes in a number of varieties such as Hass, Fuerte and Reed. The skin will change to black when ripe. During the year, there are different varieties available, the Hass being available in the summer months. This is the most popular avocado variety due to both its superior taste and excellent keeping qualities. The medium sized fruit is pear-shaped with an excellent creamy nut flavoured flesh and a seed held tightly in its cavity.

      Avocado Nutrition Information

      The avocado is a wonder fruit and is a very important part of

      Enjoying the preview?
      Page 1 of 1