Fruits and Vegetables

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Fruits and Vegetables

Bhindi Masala

This recipe can be served for lunch or dinner and also goes well in a lunch box. Bhindi is a favourite with kids so is ideal for the lunchbox. It is simple to cook and doesn't need much preparation.


Importance of fruits and vegetables

Fruits and vegetables are a key part of an overall healthy eating plan. They’re also delicious, colorful, versatile, convenient, affordable and fun.

How to eat more fruits and vegetables

You can include more fruits and vegetables in your diet in countless ways. Try some of these practical tips that don’t require a lot of changes to the way your family eats: • Pack portable, easy-to-eat fruits and veggies in your work or school bag, and avoid vending machine temptations. • Add frozen peas or broccoli to rice when it’s almost done cooking. • Add extra veggies to soups and stews. • Try a meatless meal once a week. Think vegetable lasagna, Portobello mushroom “burgers” or grilled veggie kabobs. • Fill out a sandwich with fruits and veggies. Try sliced or shredded vegetables like beets, carrots, celery, cucumbers, onions, peppers, radishes, tomatoes and zucchini and/or sliced fruits like apple, avocado and pear. • Keep frozen and canned fruits and vegetables on hand for when you need to throw together a meal in a hurry. Compare food labels and choose items without sauces and too much sodium. • Work fruits and vegetables into your family’s favorite dishes. • Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. They’ll also be handy for snacking! • When eating out, ask if you can substitute a fruit cup or side salad for fries and other less-healthy sides. • Top yogurt, oatmeal and cereal with berries or sliced fruit. • Make fruit popsicles. Freeze 100 percent juice in an ice tray or popsicle mold. • Add spinach, peppers or mushrooms into scrambled eggs and omelets. • For snack time, keep fresh fruit and pre-chopped or no-chop veggies (such as baby carrots, cherry tomatoes and sugar snap peas) on hand, as well as single-serve containers of raisins or applesauce. Your kids are more likely to grab fruits and veggies over other items if they’re readily available. • Enjoy fruit for dessert most days and limit traditional desserts to special occasions. • Make it fun for kids to try new fruits and veggies. Let them pick out a new fruit or vegetable in the grocery store each week, and figure out together how to cook or prepare it. You might end up expanding your palate as well! • Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colors as you can each day. • Keep a bowl of whole fruit handy on the desk, table or countertop.

Know your nutrients

Fruits and vegetables are an important part of an overall healthy eating plan because they’re typically high in vitamins, minerals and fiber and low in calories and saturated fat. Most fruits and vegetables also have no or little sodium. Eating a variety of fruits and vegetables may help you control your weight and blood pressure and reduce your risk of heart disease and stroke. The vitamins and minerals also help your body with many daily functions. Nutrient Why It’s Important some Good choices Calcium Plays a key role in bone and tooth health and may reduce the risk of osteoporosis. Collard greens, kale, mustard greens, spinach, turnip greens Fiber Aids digestion and provides a feeling of fullness on fewer calories. A fiber-rich diet may help reduce cholesterol levels, maintain blood sugar and reduce the risk of heart disease and some types of cancer. Apple, artichoke, banana, blackberry, blueberry, broccoli, green bean, kiwifruit, orange, pear, raspberry, spinach, sweet potato Potassium Helps maintain normal cell function and blood pressure. Potassium deficiency can increase risk of kidney stones, cardiovascular disease and stroke. Banana, broccoli, kiwifruit, sweet potato, white potato Vitamin C Essential for collagen formation, which is important for healthy skin. Helps carry oxygen throughout the body. Broccoli, cantaloupe, cauliflower, kale, kiwifruit, orange, mango, pineapple, red and green pepper, strawberry, sweet potato


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