Ballina Fair Woolworths hosts healthy food demonstration
Ballina Fair Woolworths tomorrow will hold an in-store demonstration as part of a North Coast strategy to promote health and reduce chronic disease.
The demonstration will be from 10am until 2pm.
Ballina Fair Woolworths will be one of a number of North Coast supermarkets which will host the demonstrations on how to increase the family’s intake of fruit and vegetables.
The demonstrations will show shoppers how to prepare quick and tasty meals based on fruits and vegetables.
“At a time when most adults are eating less than half the amount of vegetables recommended for good health, the Go for 2 and 5 campaign reminds families that by eating more fruits and vegetables they can dramatically reduce the risk of coronary heart disease, high blood pressure, stroke, Type 2 diabetes and many forms of cancer,” explained North Coast Area Health Service Healthy Weight Co-ordinator Jillian Adams.
“Eating a range of vegetables and fruit may reduce your risk of cancer by 20 per cent or more. In addition, the texture and high fibre content of many vegetables and fruit have potential benefits for oral health. Chewing encourages healthy jaw development in children.
“The abrasive action of fibre helps to reduce plaque build-up. However, dried fruits that stick to teeth can contribute to dental caries. There is also emerging evidence that vegetables and fruit may protect against recurrent infections.”
Ms Adams said adults should eat at least two serves of fruit and five serves of vegetables every day. Pregnant and breastfeeding women should aim to eat 4 to 5 serves of fruit and 6 to 7 serves of vegetables to meet the extra demands of the body.
“The amount children should eat depends on their age, appetite and physical activity levels. Australian adults eat on average 2-3 serves of vegetables per day, half the recommended 5 serves for good health,” she said.
“Although people eat vegetables on most days, they need to increase the amount they eat. Australian adults eat on average 1-2 serves of fruit per day, most should eat more for their health.”
Jillian Adams tips for a better food intake:
Breakfast - toast with cooked mushrooms, baked beans, tomatoes or sweet corn
Lunch - have a hearty vegetable or pumpkin soup for lunch (make up a batch on the weekend and freeze portions for later use)
Dinners - add extra vegetables to casseroles, nachos, pasta sauces, curries and stir fries. Serve a salad before the evening meal. Make wedges by cutting potato, sweet potato and parsnip into wedges, microwave until cooked, mix with a small amount of olive oil, add seasoning and grill until crispy.
Snacks - serve vegetable sticks with dips as a snack or party food; have fruit as a snack between meals and encourage your child’s school to have a fruit and vegie break in the classroom
How much to eat
Vegetables
· One serve of vegetables is 75 grams or:
· ½ cup cooked vegetables
· 1 medium potato
· 1 cup salad vegetables
· ½ cup cooked legumes (dried beans, peas or lentils)
Fruit
One serve of fruit is 150 grams of fresh fruit or
· 1 medium-sized piece (e.g. apple)
· 2 smaller pieces (e.g. apricots)
· 1 cup canned or chopped fruit
· 1½ tablespoon dried fruit (e.g. Sultanas or 4 dried apricot halves)
