Healthy_Food_Guide_UK_-_January_2020

1 PORTIONOFFRES

1 PORTIONOFDRIEDFR 1 PORTIO

highincancer-fighting

glucosinolates.

BERRIESAllkinds

containdamage-fighting

antioxidants.Good

choicesare:blueberries,

tohelpboostmemory,

improvebloodflowand

helpprotectagainsthigh

bloodpressure;

blackberries,whichrank

topintermsofantioxidant

powerandofferdiverse

anti-inflammatoryactions;

raspberries,whichcontain

ellagicacid,a polyphenol

withanti-cancerproperties;

andstrawberries,which

arerichinimmune-

boostingvitaminC.

BANANASarerichin

carbsthatprovidea

sourceofenergy,while

theirfibrehelpskeepus

satisfied.They‘rea source

ofpotassium,which

benefitstheheartand

bloodpressure,and

they‘reoneofthebest

fruitsforvitaminB6,

whichis importantfor

thenervoussystem

PEPPERS boost our

intake of health-promoting

carotenoids. Eat a variety

of colours for the best

range of benefits: red

peppers contain good

levels of the antioxidant

beta-carotene, which is

used to make vitamin A,

and are richer in folate

and vitamin E than the

others; green are the

best source of lutein and

zeaxanthin, important

for good eye health;

and yellow contain more

vitamin B1, which helps

release energy from food.

LEAFY GREENS are

packed with nutrients and

help protect against heart

disease and cancer. They

include: broccoli, an

all-rounder that provides

lutein and zeaxanthin;

spinach, which contains

blood pressure-lowering

potassium; kale, which

provides calcium and

vitamin K to help

strengthen bones and

teeth; and sprouts,

which are particularly

FRUIT & VEG STARS

APPLE,

ORANGE,

BANANA,

PEAR,

NECTARI

MANDAR

APRICOTS

PLUMS, KIWIS,

SATSUMAS, FRESH

FIGS, CLEMENTINES,

TANGERINES

STRAWBERRIES PASSION FRUIT

CHERRIES,

GRAPES

BLACKBERRIES

5cm slice

MELON,

MANGO

GRAPEFRUIT,

AVOCADO

heaped tbsp

BLUEBERRIES

large slice

PINEAPPLE

RASPBERRIES heaped tbsp

FRUIT SALAD

heaped tbsp

RAISINS,

SULTANAS,

CURRANTS,

CRANBERRIES

FIGS PIECESSUN-DRIED

TOMATO

PRUNES,

APRICOTS

handful

BANANA CHIPS

PEA

orPEACH

HALVES

APRICOT

HALVES,PRUNES

PINEAPPLE

RINGS or 12

CHUNKS

segments

CANNED

GRAPEFRUIT

HFRUIT

,

,

N

IN

EAC

PORTIO

SHOUL

WEIGH

80g

EACH

PORTION

SHOULD

WEIGH

80g

UIT

S

APPLE RING

EACH

PORTION

SHOULD

WEIGH

30g

NOFCANNEDFRUI

AR

APRICOT

ON

LD

H

g

system.

JANUARY 2020 HEALTHY FOOD GUIDE 35

WEIGHT LOSS