Five a Day

You may have attended one of the local road-shows that tour the country and have heard that the World Health Organisation now recommends that we eat 1lb of fresh fruit and vegetables every day, excluding potatoes. That is about five portions of fruit and vegetables a day to stay healthy. The reason is they are rich in anti-oxidant vitamins and minerals which help combat heart disease and cancer.

Vegetables are best cooked in a small amount of water or in a steamer.

Micro-waving is also an excellent way of cooking vegetables since little water is needed, about three tablespoons on average or, in the case of frozen vegetables, usually none at all. Vegetables are also delicious eaten raw.

The following chart shows the various vitamin contents in certain foods: -

Vitamin Table

Vitamin What it is found in

Vitamin A (Carotene) Carrots, spinach, peppers, cheese, dried apricots, watercress & margarine.

Vitamin Bl (Thiamin) Rice, bran, oatmeal, peas, whole-wheat bread and sunflower seeds.

Vitamin B2 (Riboflavin) Mushrooms, prunes, broad-beans and almonds.

Vitamin B3 (Niacin) Dried peaches, dates and sesame seeds.

Vitamin B6 (Pyridoxine) Currants, bananas, bran and peanuts.

Vitamin B12 Sosmix, yoghurt, milk, eggs and cheese. (Sosmix is a vegetable sausage mixture.)

Folic Acid Spinach, broccoli, bran and nuts.

Biotin Vegetables, pulses and yeast extract.

Pantothenic Acid Found in all natural foods.

Vitamin C Oranges, grapefruit, blackcurrant, parsley,
broccoli, cabbages and strawberries.

Vitamin D Sunlight enables the body to make vitamin D in the skin. Found in cheese, eggs, butter and fish, particularly oily fish.

Vitamin E Vegetable oils, wheat-germ and nuts.

Many people have said they have benefited from attending HeartCare’s Healthy Lifestyle events as this has enabled them to find out that their cholesterol levels etc., were higher than they should be. They have then visited their doctor who has taken steps to put this right

One of HeartCare’s aims is to educate and encourage all, particularly the young, to lead a healthy lifestyle and reduce the possibility of heart disease.

Introduction

The Nutritional Consultancy

HeartCare Healthy Eating Hints

Adapting Your Own Recipes

Five a Day - Vitamins

Conversion Charts

Healthy Life Style Recipes

Starters

Main Courses

Desserts

Herbs & Spices