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| melsQuiz answer |
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| melsBuzz |
- According to Japanese experts, a diet rich in color is best for your health. Adding fruits and vegetables to any meal will help you to attain those colors, while simultaneously adding robust flavor
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| melsAdvice |
- Add a variety of vegetables to meat stews or casseroles or make a vegetarian (meatless) main dish. You can add vegetables to any meal simply.
- Wash and cut up raw vegetables (carrot, broccoli, cauliflower, lettuce, etc.) and store in the refrigerator for quick and easy use in cooking or snacking.
- Serve fresh fruit for dessert or freeze (banana, berries, melon, grapes) for a delicious frozen treat. For a special treat, cut up bananas and drizzle with homemade chocolate syrup.
- Display fresh fruit in your kitchen or office to make fruit easier to grab as a snack.
- To keep naturally low-fat vegetables low in fat and saturated fat, season your veggies with herbs, spices, lemon juice, vinegar, fat-free or low-fat mayonnaise or salad dressing. There are so many wonderful ethnic – calorie-free – flavors available through spices. On fruit, I like to sprinkle cinnamon or nutmeg
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| DidYouKnow? |
- Soluble fiber from beans, psyllium seeds and fruit pectin has lowered cholesterol levels in most cholesterol-reducing research.
- Fiber-rich diets improve our bodies by helping to normalize or balance our cholesterol and glucose levels and maintaining a healthy body weight
- Fiber-rich foods lower cholesterol by binding with cholesterol-containing bile in the stomach and are carried out with your feces.
- When a diet is low in fiber, most of your cholesterol is reabsorbed and returned to your bloodstream, causing you future problems
- Phytochemicals in fruits and vegetables differ: broccoli contains sulfroaphane, apples are rich in flavonoids, wines, grapes and peanuts in resveratrol, tomatoes are the best source of lycopene, and so on. Eat a variety of vegetables to achieve a good balance.
- Garlic is not only considered a food but a herb, too.
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| melsTips |
- Buy fruits and vegetables to eat as snacks, desserts, salads, side dishes and main dishes. Eat fruits high in fiber as your morning or mid-afternoon snack. Fruits such as apples and bananas will keep you full without all the calories.
- Need an extra boost? Add peanut or almond butter and enjoy with your favorite fruit.
- Try to follow the seasons when buying fruits and veggies. They will always have more flavor and you can look forward to them arriving in the marketplace
- Have at least 20-35 grams of fiber per day
- Drink additional fluids – water or juice – if you are consuming a lot of fiber
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| melsQuiz |
- If your diet is rich in legumes, vegetables and whole grains, is it also rich in complex carbohydrates?
- True or False? Antioxidant phytochemicals are best obtained from nutrient-dense, low-calorie fruits and vegetables, as well as green and black tea.
- True or False? Eating raw garlic has helped people lower their cholesterol in several studies, while garlic supplements in these same studies were not as effective.
- If you are trying to lower your cholesterol, is eating olives as good as olive oil?
- Vegetarians have lower cholesterol levels than meat eaters, but what kind of vegetarian diet has the lowest reported cholesterol levels?
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| melsQuiz Answers |
- Yes
- True
- True
- No
- Vegans
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