Healthy Eating - An Introduction to
Introduction • I-Foods are foods that are all rich in nutrients, vitamins, minerals or other powerful plant chemicals • They are also often low in calories • Including super foods in your eating routine will help you to keep healthy • The following slides cover some super foods you can include in your own diet and in your menus
Berries • All berries are a vital source of vitamin C which acts as an antioxidant, strengthens the immune system and is important in the healing of bones and wounds. • Strawberries, raspberries and blueberries contain phytonutrients that may help in the fight against heart disease and some cancers. • Berries also aid digestion, especially raspberries which are high in soluble fibre.
How to include them in your diet/menus • Add berries to fruit salads. • Add yoghurt to berries to have as a healthy breakfast. • Have a handful of berries as a snack. • Add berries to a fruit smoothie.
Kiwi Fruit • A rich source of vitamin C, containing twice as much as an orange, and one kiwi can provide you with your full-recommended daily intake of vitamin C. • Vitamin C acts as an antioxidant by mopping up damaging free radicals and helping maintain a healthy heart. • Kiwis also contain potassium which helps regulate nerves, heart beat and blood pressure and can be beneficial in reducing high blood pressure, maintaining a healthy heart and reducing the risk of stroke.
How to include them in your diet/menus • Add kiwi to fruit salads for a bit of colour. • Cut them in half and eat with a spoon – a great snack.
Leafy Green Vegetables
• Cabbage, spinach and other leafy green vegetables are a rich source of soluble fibre, vitamins A and C and Bvitamins. • Vitamins A and C contain antioxidants that are thought to help in the fight against some cancers. • Leafy greens also contain folic acid, which is part of the B-vitamins. It helps to release energy from food and produce red blood cells. • Spinach also contains high levels of iron and calcium.
How to include them in your diet/menus •Add leafy greens to your stir-fry’s along with other super foods, e.g. salmon and garlic. •Cabbage can be eaten raw in salads and coleslaws.
Salmon • Salmon contains fewer calories then red meat and is a great source of protein and omega-3.
How to include them in your diet/menus
• It also counts as 1 of your oily fish portions for the week.
• Roast salmon cubes and eat on a skewer as a kebab.
• Omega- 3 has many benefits in the diet, ranging from preventing coronary heart disease to benefiting brain function and maintaining healthy joints.
• Dice in fine pieces and add with pasta.
Seeds • They are rich in minerals, including iron, zinc and magnesium, as well as calories.
How to include them in your diet/menus
• Pumpkin, sesame and sunflower seeds are also high in protein making them a useful addition to a vegetarian diet.
• Sprinkle them on your salad.
• Sesame seeds are high in calcium while sunflower seeds are an excellent source of vitamin E, which is an important antioxidant linked with reducing heart disease.
• A handful of seeds can make a great snack. • Choose breads that contain seeds for extra nutritional value. • Add them to stir-fries for extra flavour.