Eat a Rainbow
What does 'EAT A RAINBOW' mean? We should aim to eat 7-a-day, 2 fruit and at least 5 vegetables a day. This is to ensure the variety of phytonutrients is consumed.
This BANT poster is a great guide on the different colour groups.
However if you're trying to lose weight, opt for 1 fruit and 6 veggies daily. And it's best to choose a low GL fruit, such as:
➡️ berries,
➡️ apples,
➡️ pears,
➡️ peaches,
➡️ cherries,
➡️ watermelon,
➡️ grapefruit.
The newest research shows that eating 10 portions of fruit and vegetables a day, may give us longer lives and protect from many diseases! 1 portion = 80g
How to achieve the target of 800g of fruit and vegetables a day?
✖️ eliminate cereals, bread and pasta,
✖️ limit dairy intake,
✖️ introduce 2 meat-free days a week,
By doing that, you would naturally have to fill the gaps with fruit and veg.
✔️ make smoothies, for every fruit added, add twice as much veggies,
✔️ snack on apples or veggie crudites with hummus,
✔️ roast vegetables for lunch,
✔️ make soups or stews for dinner,
✔️ always add fresh salad to every meal,
✔️ the more different colours the better ‘Eat a Rainbow’ 🍒🍑🍌🥒🍆🍇
