Page 41 - beaumont_book_3
P. 41

EAT MORE FRUIT AND VEGETABLES

                                                  ● Fruit and vegetables are the perfect snack food. They
                                                     are high in fibre, vitamins and minerals and low in fat.

                                                  ● Aim to eat 4-5 potions of fruit and vegetables each day.
                                                     Fresh, frozen, dried or tinned all count!

                                                  ● Include a wide variety of fruit and vegetables.

                                                  ● A small glass of fruit juice (unsweetened) can count as
                                                     1 portion each day.

                                                  ● Choose fruit tinned in natural juice instead of syrup.

                                                  ● Dried fruit contains a lot of sugar and should be
                                                     consumed in small quantities.

                                                  ● Avoid adding salt, butter, oils or rich sauces to
                                                     vegetables.


                                                  ● Grapefruit and grapefruit juice is best avoided if you are
                                                     taking: Cyclosporin (Neoral/Sandimmum), Prograf
                                                     (Tacrolimus) or cholesterol lowering drugs.








                   Increase your fibre intake                            Choose foods low in sugar
        A high fibre diet is good for health. Fibre can help   Too much sugar can cause weight gain and
        lower your cholesterol levels and can help maintain    increase your triglyceride and blood sugar levels.
        a healthy weight. It is found in grains, cereals,      ● Use artificial sweetener, for example: Canderel,
        pulses (beans, peas, lentils), fruit and vegetables.      Splenda or Hermesetas, instead of sugar.

                                                               ● Have diet minerals, sugar-free squashes or
        Try to choose:
                                                                  cordials instead of regular drinks.
        ● High fibre breakfast cereals, for example:
           Branflakes, Weetabix, Shredded Wheat.               ● Limit cakes, biscuits, puddings, sweets and
                                                                  chocolate.
        ● Wholemeal, granary or wholegrain bread.
        ● Brown rice and wholegrain pasta.
        ● Remember: when taking more fibre in your diet,         Include calcium and vitamin D rich foods:
           it is important to drink more. Suitable fluids are  Adequate calcium and vitamin D are essential for
           water, sugar free squash, fruit juice, weak tea or  healthy bones.
           coffee.                                               Aim to have 3 to 4 portions of high calcium foods
                                                              each day. One portion is:
                                                              ● ⁄3 pint / 200 ml of low fat or Super milk.
                                                                 1
                                                              ● 1 carton of low fat or diet yoghurt.
                                                              ● 1 oz / 25 g of cheddar/hard cheese.
                                                              ● ½ tin of salmon or sardines (with soft bones).


                                                                 Foods rich in vitamin D include: oily fish like
                                                              salmon, herring, mackerel, sardines and trout. Eggs,
                                                              and fortified foods such as milk, margarines and
                                                              breakfast cereals.


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