Welcome to the Healthy Way Diet Program! Our focus is providing nutritionally sound and medically researched information and advice to help you live healthier, happier lives.
A Rainbow of Vegetables and Fruits to Defeat Illnesses
Rather than take a plethora of vitamins and nutritional supplement to offer your body the
needed minerals, you could just try to eat more vegetables and fresh fruits. Each color
illustrates its contribution to your well-being.
Eating lots of fruits and vegetables is by far the cheapest and best way to prevent all sorts of modern disorders and illnesses, like hypertension, heart diseases, diabetes, stroke, several types of cancer, dementia, eye-related issues, indigestion and even arthritis. By including these in your daily diet you will not only stay healthy longer, but you will also look better and manage to lose weight easier.
Most fruits and vegetables are very rich in vitamins, nutritional fibers, antioxidants, minerals and they will make you feel full of life and energy. Fruits have much more carbohydrates than vegetables and this is why some of them are referred to as “free” foods.
The fibers found in fruits and vegetables support health in various vital ways. The fibers are soluble and insoluble and the majority of them cannot be broken down by our body. Anyhow, those that are broken down are later used to produce nutritive substance for the “good” bacteria and the short-chain fatty acids found in the intestines, which are said to support the functions of the immune system and lower the risk of colorectal cancer. The fibers that cannot be divided simply support the normal bowel movement and this way they prevent loose stools and constipation.They also fight against the colon-rectal cancers. Fibers have the ability to absorb the sugar and the bile acids from the intestine, facilitating their release outside the body. In this way, they reduce the levels of fatty and unsafe substances in the blood and control the blood sugar in case of diabetes. These fibers play a crucial role in the prevention of several chronic diseases and they can help you control your appetite and suppress your cravings. Whenever they come in contact with the liquids found in your stomach the swell and occupy more space, giving you a sense of satiety and fullness, thus the need to continue eating decreases.
Moreover, fruits and vegetables are very rich in antioxidant substances and can help your body fight against the free radicals produced by components of unhealthy habits, foods and environment.
Why are fruits and vegetables superior to the nutritional supplements?
You should not assume that by taking vitamins and nutritional supplements you offer your body everything it needs. In fact, that’s not true at all and the safest and best way to receive all the minerals and vitamins that your body needs to function properly every day is through healthy food, mainly through vegetables.
To begin with, the absorption of nutrients from food is definitely better than from supplements. When you are taking a nutritional supplement, it is possible for it to contain minerals and vitamins with a structure that will crush your body’s natural receptors, reducing their absorption.
Secondly, both vegetables and fruits have numerous beneficial and healthy substances in their content and not all of them have been discovered, thus only a small amount of them are included in supplements. This is why, if you choose pills over plants you will deprive your body from some important vitamins and you might even destroy the natural balance of nutrients and vitamins it requires.
Finally, the components found in fruits and vegetables have a unique synergistic influence, so by combing them you can intensify their incredible healthful effects. In case you suffer from a severe nutritional deficiency that can no longer be treated only with food, supplements will be necessary in order to help your body to recover. Surely, you can start such a treatment only after you have discussed with your health care provider or a certified nutritionist.
Why is it advisable to eat vegetables and fruits from 5 different colors?
Antioxidants can reduce the damages caused by the free radicals that harm the blood vessels, induce atherosclerotic, support oxidized cholesterol, damage the DNA and reduce the body’s natural ability to heal itself. This group of fine antioxidants includes minerals like copper and selenium, vitamins such as C and E and even a few phytochemicals.
Phytochemicals are the materials that give vegetables and fruits a particular color, taste and texture. Plants feature thousands of phytochemicals in their content because these substances are involved in the plant’s defense mechanics and various aspects of these mechanisms have been proved to be very useful to humans too. Each and very phytochemical has a unique health benefit.
By selecting all the right foods your body will get the needed minerals, multi-vitamins, antioxidants and it will function better than ever.
Fruit and vegetable benefits & colors
|Yellow/ Orange||Pumpkin, winter squash, sweet potato, carrot, nectarine, yam, yellow beans, cantaloupe, , peach, mango, apricot, papaya and additional yellow/ orangecitrus melons/ fruits||Carotenoids, bioflavonoids naringin, vitamin C,||Helps the eyes, skin and immune system working well; supports the normal development of the body; assists reducing increased cholesterol levels, minimizes and prevents eye deterioration; protects against diabetes complications, heart ailments and cancer.|
|Red/Pink||tomato, papaya, strawberry
watermelon, red pepper
|Lycopene, anthocyanins, capsaicin||Greatly reduces the risk for heart illnesses, stroke, as well as uterine, prostate, lung, breast and pancreas cancer.|
|Green||lettuce, kale, “greens,” spinach parsley, honeydew, green cabbage, dill, broccoli, green peas, melon||Lutein, apigenin, carotenoids, glucosinolates, sulforaphame, and indoles||Plays a vital role in keeping your eyes in good condition, decreases risks for heart diseases and several types of cancers.|
|White||onion, chives, cauliflower, garlic leek||Sulphurous compounds, glucosinolates, indoles, cysteine, allicin||Fortifies the immune system, decreases the risk of infection, and prevents heart diseases by reducing the cholesterol levels. Fights against cancer and lowers the chance for diabetes.|
|Purple||Plum, eggplant, beet purple cabbage, grapes, black currants, blueberries, purple onion (sometimes referred to as “red” onion)||Anthocyanins, stilbenoids, flavonols, dihydroflavonols, proanthocyanidins phenolic acids, anthocyanins, flavanol monomers (catechins),||Slows down the aging process and maintains all the brain functions intact, offers protection against arteriosclerosis and lowers the risk of developing diabetes complications.|
To take advantage of all these things, you just need to eat between five and nine servings of vegetables and fruits on a daily basis (a serving being approximately 100g, 1 cup of fresh vegetables or fruits, or ½ cup of cooked vegetables). You need to eat at least two serving of fruits and minimum three of vegetables every day from a large variety of colors.
Effective ways to eat more vegetables and fruits
• Accessibility and availability:
If the fruits and vegetables feature more accessible prices it will be easier for you to eat much more. In case the selection is limited because of season and location, then you should opt for frozen or canned vegetables and fruits. You should wash very well the vegetables before putting them in the refrigerator because this way you will save some time before eating them. Likewise, you can place in the living room, the conference room and on the dining table a bowl of fresh, tasty fruits and enjoy them throughout the day.
• Ease and simplicity
It is advisable to purchase products that will reduce the preparation time, encouraging you to eat more. You could try carrot sticks, chopped lettuce, cherry tomatoes, baby carrots and cucumbers because all these are delicious and extremely healthy. By buying frozen vegetables that can be microwaved in a couple of minutes you can make your dinner tastier and much more satisfying.
Prepare a larger amount of vegetable with some time in advance, split them into servings and then freeze them so you do not need to rearrange them all the time.
Try to diversify the fruits and vegetables recipes in order to increase your overall intake. Search the web for modern recipes and interesting salad ideas. It is much more fun to eat healthy food when it is not boring.
• Mix, cooked and fresh vegetables in every meal
Each time you go for a snack or an entire meal, consider adding a few vegetables or fresh fruits. This way your meals will be healthier and you will also manage to decrease the overall food intake during the meal.
• Combining in cooking
By adding all sorts of vegetables in the cooking pot you will diversify your dishes and make them tastier than ever. For instance, a meatball mixture can have onions and mushrooms or delicious eggplant added to it, while a pasta sauce can be combined with chopped herbs to enrich it with antioxidants.