EAT RAINBOW EVERYDAY - POSTERS

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Fruits Benefits from A to Z

This video shows the benefits of all the fruits from A to Z and explain why they are important for us.

I hope this video explain for you why  fruits are important for our health and encouraged you to eat more fruits . 

Done by Salma

Resource: https://www.youtube.com/watch?v=ZVObeBYQaKI

How to Use Fruits and Vegetables to Help Manage your Weight

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

·      Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.

·    Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

·      Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.

·     Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.

Dinner

·     Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

·     Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. 

Smart Snacks

·   Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

 Done by Wafa Al Moosawi
 Resource: http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

The Benefits of Different Colored Fruits & Vegetables

Here is a video that shows different colors of fruits and vegetables and their benefit to our health.

I hope you enjoy watching it ^^  

Resource: https://www.youtube.com/watch?v=WE5lfCUkRsQ

Done by Maryam Abduljalil

Eating the Rainbow for Good Nutrition

One of the simplest tricks to good nutrition is to eat a variety of colors. Here's how you can get the most from your fruits and vegetables.

Getting the maximum amount of vitamins and minerals from your diet just got a little easier. Simply focus on picking a “rainbow” of different colors of fruits and vegetables — from dark leafy greens to bright citrus fruits.

“As the American Cancer Society says, each of the colors usually represents different nutrients,” says Kathy Taylor, RD, director of nutrition at Grady Memorial Hospital in Atlanta. “Eating from the rainbow ensures that you will be receiving a variety of nutrients.”

If you find yourself always choosing the same fruits and vegetables, open your mind to new flavors. For instance, if you’re an orange and apple fan, try peaches and plums. If iceberg lettuce or romaine are your salad mainstays, switch to dark leafy greens such as spinach or arugula.

Another strategy is to try new cuisines, especially Asian or Middle Eastern ones that use vegetables in flavorful ways in salads, soups, stews, and main dishes.

The Vitamins and Minerals of the Color Wheel

The nutrients in fruits and vegetables can often be categorized by their colors. Here are the vitamins and minerals you can expect to find in each:

• Red. In fruits and vegetables, red is usually a sign of vitamin A (beta carotene) and vitamin C.Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Red apples also contain quercetin, a compound that seems to fight colds, the flu, and allergies. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.
• Orange. Just a shade away from red, orange in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.
• Yellow. Banana is probably the first yellow fruit that comes to mind — and it delivers potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.
• Green. Dark leafy greens are packed with nutrients, and Taylor recommends adding a variety to your diet — this group offers far more vitamins and minerals than iceberg lettuce. Taylor’s favorite dark leafy green is spinach because of its rich lutein content, which aids eyesight, and folate, which supports cell reproduction. Broccoli and asparagus also contain these compounds.
• Blue. Think blue, and you’re most likely picturing a bowl of blueberries, one of nature’s most powerful antioxidants. They are also loaded with fiber and make an incredibly versatile addition to your diet — eat them by the handful, sprinkle them on cereal, or add them to salads for a different and delicious taste, says Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications.
• Purple. This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes, and purple carrots.
• White. White may not be much of a color, but white vegetables, such as cauliflower, rutabagas, and parsnips, still shine with vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that seems to protect the heart and blood vessels from damage.

If your fruit and vegetable basket has been limited to carrots and apples, exploring the rainbow of choices available at your local farmers’ market or produce department will reward you with a bounty of vitamins and minerals as well as delicious meals.




Done by Safeya Taha
Resource:http://www.everydayhealth.com/health-report/diet-nutrition/eating-the-rainbow-for-good-nutrition.aspx

Interesting Facts about Fruits and Vegetables

Fruits  

Apple

Apples are rich in fibre and Vitamin C.

They can also help keep you awake better than drinking a cup of coffee. There’s a scientific behind that explanation (sugar instead of caffeine) but methinks it’s all that chewing we have to do!

There’s an interested Korean saying about apples: An apple in the morning is gold, an apple in the afternoon is silver and an apple in the evening is poison. This negates the above fact which means we can only switch caffeine with apple in the morning.

Apples help prevent cancer, heart disease, asthma and Type II Diabetes.

Banana

There are more than a 100 varieties of bananas.

Bananas are packed with energy. Their natural sugars provide an instant boost of energy

Which is why they are the most consumed fruit among top athletes.

They regulate blood pressures (potassium) and build bone strength (magnesium).

Orange

An orange contains the amount of vitamin C that a healthy adult should eat daily.

Brazil produces the largest amount of oranges in the world

If left on a tree, an orange will not become overripe even though it will change its colour back to green (from orange).

Strawberry

Strawberries are the only fruit that have seeds on the outside.

An average strawberry has 200 seeds

It is a member of the Rose family which means that technically, it’s not a fruit but a receptacle of a flower.

There is a museum in Belgium just for strawberries

Vegetables

Potato

Potatoes are 20% solid and 80% water

It is the most popular vegetable in the world – thanks to French fries.

Potato is the fourth most important crop in the world. It is preceded by corn, wheat and rice.

Tomato

Tomato is actually a fruit but a US Supreme Court ruling in 1893 made it a vegetable.

The French used to refer to Tomato as the apple of love

The British and the Americans thought tomato was beautiful but poisonous when it was first introduced

There are at least 10,000 varieties of tomatoes

Cucumber

Cucumbers are 95% water

They contain most of the vitamins you need every day

Pressing a slice of cucumber to the roof of your mouth for 30 seconds takes care of bad breath

Placing a slice of cucumber on your eyes can cool them and reduce puffiness.

Done by Salma

Resource: http://www.favouritethings.com/archives/937

Top 10 Veggies are the Best Foods to Lose Weight

This video shows the best veggies to lose weight 

Thanks for watching it 

Done by Wafa Al Moosawi

Resource: https://www.youtube.com/watch?v=cUFxyVX78EM

Why Fruits and Vegetables are Important

Everyone needs to eat more fruits and vegetables,  there are so many reasons to eat plenty of fruits and vegetables every day. The researchs proves that fruits and vegetables are critical to promoting good health. In fact, fruits and vegetables should be the foundation of a healthy diet. Most people need to double the amount of fruits and vegetables they eat every day.

Fruits and vegetables fight to protect your health
Fruits and vegetables are packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of:

·         Heart disease

·         High blood pressure

·         Type II diabetes

·         Certain cancers

Fruits and vegetables contain powerful phytochemicals (fight-o-chemicals)
Fruits and vegetables have many important phytochemicals that help "fight" to protect your health. Phytochemicals are usually related to color. Fruits and vegetables of different colors — green, yellow-orange, red, blue-purple, and white — contain their own combination of phytochemicals and nutrients that work together to promote good health. 

Fruits and vegetables and energy
Busy lives require food that's nutritious, energizing, and easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

Resource: http://life.familyeducation.com/foods/nutrition/36595.html

Done by Maryam Abduljalil 

EAT A RAINBOW EVERYDAY!

The videos show how fruits and vegetables colorful your life 

and the benefit of each of them 

enjoy watching the two video it so enjoyable ^^

Done by Safeya Taha  
Resources:
https://www.youtube.com/watch?v=mPl8OQ-L5yg (video 1)
http://www.youtube.com/watch?v=EOOBrF1DHHM (video 2)