F.burps and vegetables are, without a doubt, essential for our health. But that’s not enough: they are irreplaceable allies for prevention and for dealing with everyday commitments in the best possible way. The World Cancer Research Fund provides some practical guidance for eat more and consume 5 servings a day.
Fruits and vegetables: healthy half of the plate
From the experts AIRC tips for making a healthy dish. «From an early age one of the first rules that is taught to eat healthy is to consume fruit and vegetables of different colors, for at least five servings a day, preferring vegetables. In fact, half of the healthy plate is made up of foods that belong to these two food groups. Vegetables can be part of the meal not just as a side dish but also how ingredient of first and single dishes. It can be used for example for season a plate of pasta, and can also be munched before a meal or as a snack. Fruit can be consumed before, during or after a meal, even after a few hours. Some fruits are ideal to take with you as a snack, for example, depending on the season, apples, apricots and mandarins ».
Vegetables – the right amount
Regarding vegetables, AIRC experts underline that: “the more you eat, the better! The number of servings suggested by the Human Nutrition Society is At least two: the bare minimum for a healthy diet. One serving per day corresponds to about 80 grams of leaf salad (a large bowl or bowl) or 200 grams of raw or cooked vegetables and greens. For example: 2-3 tomatoes, 3-4 carrots, a pepper, a fennel, 2 artichokes, 2-3 courgettes, 7-10 radishes, 1-2 onions for raw vegetables or half a plate of spinach, chard, broccoli, aubergines for cooked ones ». Of course it is important respect the seasonality.
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The importance of fruit
To emphasize the importance of fruit in prevention, Friday 4th Februaryon the occasion of the World Cancer Day, it will be possible to choose the “Blood oranges for Research” to ensure continuity in the work of over 5 thousand AIRC scientists. Already starting Thursday 3 February, in more than 7,000 points of sale in the large-scale distribution and organized distribution all over the national territory, it will be possible to buy these health coffers and contribute to research. The initiative will continue for two weeks and while stocks last.
Fruit: how much to consume
“Fruit would go consumed twice a day and the reference portion corresponds to about 150 gramsequivalent to a medium sized fruitlike an apple, a pear, an orange, or to two small fruits, such as: apricots, plums, tangerines. From time to time you may decide to replace fresh fruit with dried fruit. The reference portion corresponds in this case to 30 grams, i.e. 3 dried apricots or dried figs or dates, 2 level tablespoons of raisins or 2 prunes. There nuts, or dried it has a very different nutritional composition. Walnuts, pistachios, pine nuts, cashews and all foods that belong to this category they have a high energy content, as they are rich in unsaturated fats and I am also one good source of protein. However, they can contribute to a healthy diet. The reference portion corresponds to about 30 gramsie 7-8 walnuts or 15-20 almonds or hazelnuts, or 3 level tablespoons of peanuts or pine nuts or sunflower seeds ”, recommend the AIRC experts.
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