5 A DAY is easy Dite

Getting your 5 A DAY is easy.

There are many ways to add more fruits and vegetables in your daily meals.

Here are some ideas to get you started.

5 A DAY breakfast

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Add fruit to cereal, oatmeal or low-fat yogurt. Try a handful of berries or a chopped banana.

Add mushrooms or tomatoes to scrambled eggs.

A glass (150ml) of unsweetened 100% fruit juices count towards your 5 A DAY. Juice of fruit or vegetables counts as a maximum of one portion a day.

Make a quick smoothie in a blender using your favorite fresh or frozen fruit. A smoothie containing all the fruit or edible vegetable pulp may count as more than one serving per day, depending on how it is made.

Take the advice healthier breakfast.
5 A DAY lunch

Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.

cucumber sticks, peppers and carrots and cauliflower or broccoli are delicious with dips such as salsa or low-fat cream cheese.

Add fruits and vegetables to your favorite dishes. Try adding chopped carrots with Bolognese sauce, sprinkle with chopped red pepper on your pasta or vegetables such as peas mix in the mashed potatoes to make it even tastier. Add tomatoes to your omelet or mushrooms to your next stir-fry.

Add beans, lentils and pulses to stews, soups, casseroles and salads. However you eat, beans and pulses count as a maximum of one portion a day.
5 A day at dinner

Having a salad or vegetable side dish with your main meal. If you have shepherd's pie, peas have, too. If you have a roast dinner, add some carrots or broccoli on your plate.

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frozen fruit and vegetables count towards your 5 A DAY. It only takes a few minutes to microwave frozen peas, vegetables or mini corn cobs.

Canned fruits and vegetables count too. It is healthy to choose fruit canned in juice instead of sugary syrup and canned vegetables in water without salt or sugar.

It's easy to add fresh fruit and vegetables, frozen or canned meals. Sprinkle sweetcorn or pineapple chunks on top of a thin pizza base or enliven soups and sauces with a handful of beans, peas or sweet corn

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BP with beet juice Improve your stamina

Beetroot dip, irresistibly red juice has earned the reputation of a great feeling of pressure improve stamina and stimulate blood.

Scientists at Wake Forest Baptist Medical Center have found that a daily dose of beet juice significantly improves exercise endurance and blood pressure in elderly patients with heart failure with preserved ejection fraction ( HFPEF).
Exercise intolerance, shortness of breath and fatigue with normal amounts of effort, is the main symptom of HFPEF and is partly due to non-cardiac factors that reduce the oxygen supply to muscles skeletal assets.

New evidence suggests that the mineral supply nitrate supplementation has beneficial effects on controlling blood pressure, vascular health, exercise capacity and oxygen metabolism.
The team found that the daily dose of beet juice improves aerobic endurance by 24 percent after one week, compared to the single dose that produced no improvement. aerobic endurance was measured cycle time of exhaustion to a stationary work load less than the maximum
Another finding is that the consumption of juice significantly reduces resting systolic blood pressure in the once-daily group and 5 to 10 mmHg.

Although larger trials should be conducted, these early results suggest that a week of juice per day of beets could be a potential therapeutic option to improve aerobic endurance in patients HFPEF, which has implications for improvement activities and quality of life of all days, said lead author Dalane Kitzman

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