Hope everyone is good and healthy. Today I am sharing my first lecture which is about the use of fruit and vegetables and fat free milk in diet. I will try to educate you up to my best level. Please must read this post as it will help out to follow balance diet.

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Under normal circumstances if we are following balanced diet there is no need to skip fat, but use in moderate amount.

Use of vegetables

Vegetables and fruits considered one of integral part of healthy balanced diet, and therefore seasonal variety essential also their amount.
So, it should be well understood no single fruit or vegetable can fulfill the requirements of all of the nutrients we daily needed to live healthy.
A balanced diet rich in different fruit and vegetables can be useful in lowering the blood pressure, limit the danger of cardiac disease disease, prevent, reduced the disease of eyes and digestive tract, and give a good impact on blood sugar, which in turn can be helpful in keeping hunger in balance. The regular use of non-starchy vegetables and fruits most beneficial is apples and pears, and use of green leafy vegetables will be very effective in loss of weight.

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Types of vegetables

There are different varieties of vegetables it can be classified as

Leafy green

It includes

• Lettuce
• Spinach

Cruciferous

• Cabbage
• Cauliflower
• Broccoli

Marrow

It has

• Pumpkin
• Cucumber
• Zucchini

Root

• Potato
• Sweet potato
• Yam

Allium

• Onion
• Garlic

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Colors of fruits and vegetables

We can get more healthy life and disease free if eat a diverse variety of seasonal fruits and vegetables.

The National Health and Medical Research Council (NHMRC) Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.
It’s obvious if we are taking foods of same colors daily, it contains similar nutrients and will to deficient of others essential nutrients, it should be like rainbow of colorful seasonal fruits and vegetables in daily life; in this way we can get more health benefits.

Red foods

It includes tomatoes and watermelon. It has lycopene that can be useful for mininizing prostate cancer and cardiac diseases.

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Green vegetables

Leafy vegetables

All leafy vegetables are beneficial for health as these are full of vitamins and minerals such as vitamin A, K, iron, calcium and magnesium. These are loaded with certain compounds which are useful in reducing body inflammation.
Research has proved that use of leafy vegetables in diet give protection against cardiac disease, cancer and diabetes.
Common leafy vegetables that can be used

• Kale
• Spinach
• Lettuce

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Leafy vegetables can be used in soups or smoothies and also in salads.
There should be repetition of seasonal vegetables in a week so that nutritional need can be fulfilled.

Blue and purple foods

Blueberries and eggplant are most common. It has anthocyanins that is found effective in protecting the body from cancer.

Fruit and vegetable serving suggestions for family’s health

Vegetables and fruit are called a convenient snack food as it can be easily taking away in work place or school. It should be diet part of everybody. Here are some tips:

• There should be fruit or vegetable on dining table
• Make it ready and keep in fridge too it may be easy to eat
• Fruit or vegetables should be part of regular food menus

New ways to serve and eat fruits and vegetables

Some ways to eat fruits and vegetables are:

• Salads
• Stir-fries
• Raw fruit
• Raw vegetables
• Vegetable in the form of soups

Drinking Milk Manage Your Weight

Many people avoid drinking whole milk because they assume the extra fat and calories will cause them to gain weight. Interestingly, the opposite is probably true. Many studies have shown that consuming high fat dairy products, such as whole milk, may actually help prevent weight gain.

In one review, 11 out of 16 studies found an association between consuming high fat dairy and a lower risk of developing obesity.
Source of Qoutes