Adequate and balanced nutrition is important for maintaining a healthy life and for the growth and renewal of the body. When the nutrients required for our body are not taken in sufficient quantities, resistance to diseases decreases.
Fruits and vegetables are important food groups for our health due to their low energy content and high vitamin and mineral content. The fact that they have low energy and are rich in fiber protects against obesity. It also provides a feeling of satiety due to its fiber content. Consuming adequate amounts of vegetables and fruits is important for reducing the risk of chronic diseases such as diabetes, hypertension, cardiovascular diseases, strengthening the immune system and delaying aging. Due to its high fiber content and compounds beneficial for health, it balances blood sugar and cholesterol, regulates the functioning of the intestines and protects from digestive system problems such as constipation. Vegetables and fruits regulate blood pressure because they are sources of potassium and magnesium.
Vegetables and fruits differ from each other in terms of the nutrients and bioactive compounds they contain. For this reason, daily consumed vegetables and fruits should be diversified.
Daily vegetable and fruit consumption should be increased for a healthy diet.
We should consume at least 5 portions of vegetables and fruits a day (at least 400 g/day). . At least 2.5-3 portions of these should be vegetables and 2-3 portions should be fruit. Two portions of vegetables and fruits consumed daily should be green leafy vegetables, citrus fruits and tomatoes. (TÜBER)
HOW CAN WE INCREASE CONSUMPTION OF FRUITS AND VEGETABLES?
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Include cooked vegetables in your meals, You can include meat and vegetable dishes.
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You can make a vegetable omelette and consume cold vegetables (tomato/cucumber/cress/arugula/parsley etc.) for breakfast.
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You can include steamed, sautéed and baked (with little oil) vegetables in your meals as a side dish alongside your main dishes.
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You can consume vegetables as raw salad.
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You can consume fruits as fresh or dried fruits as a snack. 1 portion of dried fruit is 30 grams. Portion control should be taken into consideration when consuming dried fruits.
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I cannot consume fruit during the day. If you want, you can add fruit to your salads
All vegetables and fruits should be consumed in season for their nutritional value and economy. Vegetables and fruits can be bought in season and stored in the freezer, so they can be consumed at any time.
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