| Clear images and colors | Post date: 2014/08/11 | |
What is your responsibility
against your own health as well as your family and community health?
With respect to the following recommendations, take care of your health and your family health
put raw fruits and vegetables 5 times a day in your diet
Choose fresh fruits
Eat vegetables along with your food at each meal
Eat fresh fruit and fruit juice as a snack during the day
Try to eat salad with lemon juice, verjuice or low-fat dressing
By eating vegetables along with meals, you can be a good example for your children
Always put a large bowl of fruit on the table, cabinet or in the refrigerator, this encourages you and your family to eat fruit
Eat a large bowl of salad with fat-free dressings at lunch time and dinner time
Try to eat chopped and sliced fruits quickly, and keep them until use in the refrigerator
To encourage children to eat fruit consider them as a snack for school, and do not forget that children's tastes form in childhood.
Use complete fruits (with the skin) or sliced fruit more than juice, so you can get their dietary fiber.
Have variety in using fruits. Because combination of fruits is different, so you can get different vitamins and compounds. Cherry, black cherry and blackberry fight cancer. Apple has a lot of fiber. Oranges and kiwi contain large amounts of vitamin C.
Avoid placing the skinless fruits on exposure to air. Its vitamins, especially vitamin C will be destroyed.
Eat natural juices and avoid eating the synthetic juice, because a glass of synthetic juice contains 10 teaspoons of sugar, and some of them have been diluted by the water
Eat dried fruits, in spite of too much sugar, they equally has a tremendous amount of fiber as well.
Avoid eating fruits that are on the desserts or pastries and covered with cream. By eating them, in addition to vitamins you enter lots of unhealthy fat and calories into your body.
Try to use raw vegetables as much as possible. If the vegetables need to be cooked, fry them lightly and with less oil. Keep in mind that the long cooking reduces nutritional value and vitamins of vegetables.
Use steamed devices rather than boiled ones for cooking vegetables. Because boiled vegetables lose lots of their vitamins through the water disposal. While the color, texture and nutritional value of vegetables are retained by steaming.
Vegetables shouldn't be cooked for a long time and close the lid while cooking
Children often prefer foods served separately and not mixed, so instead of serving mixed vegetables serve them separately and use more of red and orange vegetables such as carrots.
Wash and disinfect vegetables and fruits carefully before eating them
Eat the edible-skinned fruits with the skin. The skin of these fruits should be washed thoroughly.
Use a little water to cook vegetables. Use the water from cooking vegetables in your meals
Try to eat raw vegetables because they retain more vitamins
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