Page 10 - South Asia BioBank Sample Health Report
P. 10
HEALTHY EATING Your daily fruit intake is BELOW TARGET 1 FRUIT PORTION EXAMPLES
SEVEN STRAWBERRIES
Your daily vegetable intake is BELOW TARGET
ONE WHOLE PEAR
DIET ADVICE
Eating at least five portions of fruit and vegetables a day can lower your risk of developing heart disease. Fruit and
vegetables are a good source of vitamins, minerals and dietary fibre. There are five ways to get your ‘five a day’ – the
fruit or veg can be fresh, frozen, dried, juiced or tinned (in juice or water). NINE CHERRIES
WHY SHOULD I EAT BETTER?
Eating unhealthily can lead to obesity, high blood pressure, high cholesterol or type-2 diabetes. All of these conditions
can increase your risk of developing heart disease, and are well known as risk factors. These risk factors can damage the ONE BANANA
arteries and make it easier for fatty deposits to build up. If the arteries that carry blood to your heart get damaged and
clogged, it can lead to a heart attack. If this happens in the arteries that carry blood to your brain it can lead to a stroke.
1 VEGETABLE PORTION EXAMPLES
HOW CAN I EAT MORE FRUIT AND VEGETABLES?
Have a side salad with dinner. EIGHT BROCCOLI
FLORETS
Cut carrots, peppers or celery for a crunchy afternoon snack.
Choose dishes that come in a tomato or vegetable based sauce.
Stock up on tinned or frozen vegetables so you always have them to hand.
If your family doesn’t like vegetables, set yourselves a challenge of trying one new one a week. TWO HEAPED HANDFULS
OF SALAD
THREE HEAPED
TABLESPOONS OF CARROTS
THREE HEAPED
TABLESPOONS OF CORN