News Video | Policy | GPs | Hospitals | Medical | Mental Health | Welfare | Search

 


Eat more to weigh less says 5+ A Day

30 October 2012

Eat more to weigh less says 5+ A Day

With 28% of New Zealand adults obese and 37% overweight 5+ A Day says Kiwis can eat more to weigh less by simply substituting high calorie foods with more fruit and vegetables.

By eating more fruit and vegetables nutritionist Bronwen Anderson says you can feel full, satisfied, have loads of variety and can still lose weight. Bronwen says the work of world-leading weight-loss researcher and professor of nutritional sciences at Penn State University, Dr Barbara Rolls, shows the trick to losing weight is to substitute foods into the diet that have a high water content.

“Water-rich foods such as fruit and vegetables not only help control hunger by filling you up, but they also do it with fewer calories,” Bronwen says. “Strategically incorporating fruit and vegetables into your daily diet means you will still eat a satisfying amount of food but fewer calories. Barbara’s work shows people who eat the most fresh fruit and vegetables tend to have the healthiest body weight and gain less weight through their adult years.”

Maintaining a healthy body weight was one of the issues raised at an international obesity conference in Auckland recently. “We need to break the dieting mentality and take personal responsibility for the role we are playing in our children and grandchildren’s future health, and start thinking about our health legacy,” Bronwen says.

The month-long 5+ A Day ‘Add An Extra Serving’ Challenge kicking off on November 1, is urging New Zealanders to add an extra serving of fruit or vegetable to their day, to boost their health and help shrink their waistlines.

The Challenge celebrates 5+ A Day Fruit and Vegetable Month and will be run through the 5+ A Day Facebook page where people will be able to find recipes and tips on how to add an extra serving to their day. “Few foods offer the multitude of benefits that you get by eating more fruit and vegetables. Studies show that people whose diets include a lot of fruit and vegetables are less likely to develop heart disease, diabetes, high blood pressure, certain cancers and obesity,” Bronwen says.

Colour is key when buying fruit and vegetables to ensure you are getting the full spectrum of phytochemicals and nutrients that are abundant in fresh produce. “Eating a rainbow of colour every day is the best thing you can do for your body and overall wellbeing,” says Bronwen. “Red coloured produce like tomatoes, apples and capsicum helps maintain a healthy heart, memory function and urinary tract health. Green produce like kiwifruit, broccoli and spinach helps maintain strong bones and teeth and may protect from certain types of cancer such as mouth, throat and stomach. The best way to shop for fruit and vegetables is to go for variety, colour and freshness.”

The 5+ A Day ‘Add An Extra Serving’ Challenge runs 1-30 November 2012. Go to www.5aday.co.nz for more details, tips and recipes. Go to facebook.com/5adayNZ or Fredge_5Aday on Twitter.

Top 5+ A Day tips to help take the 5+ A Day Challenge this November and:

Add an extra serving at Breakfast…

• Add fruit to cereal, tomatoes or mushrooms on toast, try spinach, onion, grated courgette, fresh herbs in an omelette
• Grated or minced broccoli and cauliflower works really well in scrambled eggs
• Use your left over roasted vegetables to make a frittata
• Blend it! Throw a banana and berries in a blender with some milk, yogurt or orange juice and drink a serving

Add an extra serving at Lunch or Dinner…

• Making pasta for dinner? See how many vegetables you can add: try spinach, onion, leek, mushroom, asparagus, corn, tomatoes, rocket
• Spaghetti Bolognaise is so much better with grated carrot, courgette, onion and mushroom
• Just because the recipe doesn’t include a particular vegetable doesn't mean you can’t add it. Give it try with mushroom, onion, potato and spinach. They can make great additions to omelettes, pastas, pies and hash browns
• Load sandwiches, burritos, wraps and rolls with avocado, lettuce, tomato, cucumber, grated carrot, finely diced red onion, capsicum and beetroot
• Homemade pizzas are a great meal the whole family can help with. Just about everything works on a pizza from greens and tomato to root vegetables like roasted potato, kumara or pumpkin. Fruit like pineapple works well too
• Add extra grated vegetables to your sauces, you can load up a simple tomato sauce with pureed carrot, capsicum or silver beet
• For a healthier option replace the hollandaise on your weekend eggs benedict with mashed avocado and wilted greens (be sure to squeeze the water out of the greens so your toast or muffin doesn’t go soggy)

Add an extra serving with Dessert…

• Fruit platters make the easiest dessert platter any time of year. Chop up what is in season now for great taste and value. Arrange the fruit in a rainbow for a really cool touch
• Baked or barbequed fruit is so easy and delicious. Glaze with brown sugar, balsamic and ginger or cinnamon

Add an extra serving at Snack Time…

• It’s amazing how fast chopped up fruit disappears. Try it at home or work. Mix yogurt and honey in a bowl for a quick dip
• Add grated carrot and courgette to your homemade muffins
• Vegetable sticks with tomato salsa make a great snack for every day or arranged on a platter when entertaining. Everyone will thank you for cutting the fat and calories leading up to Christmas


ENDS

© Scoop Media

 
 
 
 
 
Culture Headlines | Health Headlines | Education Headlines

 

Book Awards: Jill Trevelyan's Story Of Peter McLeavey Is Book Of The Year

The story of Wellington art dealer Peter McLeavey and his gallery has won the prestigious New Zealand Post Book of the Year 2014 in a glittering ceremony in Wellington. More>>

ALSO:

Scoop Review Of Books: King Richard

Simon Nathan reviews 'Richard Seddon, King of God’s Own': My father grew up in Wellington during Seddon’s premiership... I can recall him standing under the Seddon statue in the grounds of parliament and telling me that Seddon had more backbone than Sid Holland and all his cabinet colleagues put together.. More>>

8 October: Miley Cyrus Bangerz Tour Coming To Auckland!

Dainty Group announced today that global superstar Miley Cyrus will bring her BANGERZ TOUR to New Zealand in October this year. This will be Miley’s first ever visit to New Zealand and there will only be one Auckland show before she takes her tour to Australia. More>>

ALSO:

Music: Lorde NZ Tour Confirmed In Four Major Cities!

In what will be her first ever New Zealand headline tour, Frontier Touring and Brent Eccles Entertainment are stoked to bring you four epic shows across the country! The all ages concerts take place late October/ early November in Christchurch, Dunedin, Wellington and Auckland. More>>

ALSO:

Scoop Review Of Books: Poor Economics

A review of and excerpt from Jonathan Boston and Simon Chapple’s Child Poverty in New Zealand. More>>

Head Count: Highest Population Growth Since 2003

The country’s population grew by 67,800 people, or 1.5 percent, in the year to 30 June 2014. This came from natural increase (births minus deaths) of 29,500 and net migration (arrivals minus departures) of 38,300. New Zealand's estimated resident population was 4.51 million at 30 June 2014. More>>

Fun-Enhancement: Research To Ensure Even Game For Less Skilled Players

A University of Canterbury engineering PhD student is researching sports, such as table tennis, to ensure closer games for both better and less skilled players. More>>

Werewolf: From The Lost Continent

It’s a case of better late than never for Olivier Assayas’ marvellous After May/Apres Mai, which first screened at Venice in 2012, got a theatrical release in Australia – but not here – and only now appears on DVD, after Assayas himself has moved on. More>>

ALSO:

Werewolf: Blue Eyed & Soulful

Last year’s Muscle Shoals documentary was a reminder that on some of soul music’s most hallowed tracks, the studio band consisted of a bunch of white guys from rural Alabama... More>>

ALSO:

Get More From Scoop

 
 

LATEST HEADLINES

 
 
 
 
Health
Search Scoop  
 
 
Powered by Vodafone
NZ independent news