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Dietitian Živilė Dumbraitė says early fall is no less rich in healthy and delicious seasonal vegetables and fruits, according to a press release.
There are no days without vegetables and fruits
According to Ž. Dumbraitė, it is necessary that all people who want to eat a complete diet listen to the recommendations of the World Health Organization (WHO). According to them, all adults should eat between 400 and 1000 g of fresh vegetables and fruits every day.
“It is recommended to eat vegetables and fruits in a 4: 1 ratio, but it all depends on the lifestyle and needs of the person. Vegetables: a suitable product for breakfast, lunch and dinner. Whenever possible, eat at least some vegetables with every daily meal.
At that time, fruit can be a great addition to dishes or as a side snack. You can also use them at any time of the day, the most important rule is moderation and the natural needs of the body ”, the specialist shares the advice.
Photo by Vida Press / Fruit and berry skewers
The dietitian emphasizes that the inclusion of more fruits and vegetables in the diet is not difficult, supermarkets offer a wide range of them, so that everyone can find the options they like.
The secret to a healthy diet: seasonal fruits and vegetables
Taste delicious: we usually use this criteria to decide what foods to put in your shopping baskets. According to Ž. Dumbraitė, the choice must also take into account seasonality, that is, choose vegetables and fruits, whose harvest is compatible at that time in our country or in neighboring countries.
“Seasonal fruits and vegetables have the highest amount of accumulated nutrients and vitamins, so it is healthier to choose them. With them we also get vital fibers for the body, which ensure smooth digestion, help maintain the good state of the microbiota intestinal and help to better absorb some substances “, says the dietician.
He adds that fermented and fermented vegetables, for example, are also good for the human body, but seasonal ones should make up the majority of our diet.
Seasonality affects sales
According to Vaida Budrienė, communication manager for retail chain Iki, there are fruits, such as bananas and avocados, that shoppers are willing to buy throughout the year. Even so, she notes, seasonality affects sales of fruits and vegetables.
“For example, in the spring we see an increased interest in salads, cucumbers and tomatoes. At that time, the least amount of vegetables and fruits is bought in August-September, when people grow cucumbers, tomatoes, apples and other delicacies in their garden. The peak of purchases is in May, when people no longer have their own stocks and the lack of vitamins is felt in the body ”, says V.Budrienė.
As the weather cools, she says sales of lemons and tanned products are increasing.
What to choose for the autumn table?
Hot soups and stews with vegetables, homemade apple pie, freshly made jam – we usually associate such dishes with the fall season. According to Ž. Dumbraitė, established habits show that the need for seasonal fruits and vegetables is natural for our bodies.
“Carrots, beets, potatoes, tomatoes and cucumbers, onions, garlic, squash, zucchini, and cabbage greens – these greens should dominate everyone’s kitchen and dishes in the fall. Make hot and cold dishes, snacks for work, try a sandwich or an omelette: there are a wide variety of recipes available, ”says the dietitian.
At that time, it is advisable to include apples, pears, plums and late red fruits (raspberries, blackberries) in the range of fruits that are consumed daily. According to V.Budrienė, the vegetables recommended by food experts (potatoes, cabbage, onions) are widely purchased in autumn.
“However, when choosing the fruit, Lithuanians probably rely on the criterion of taste. Grapes, tangerines, persimmons, pomegranates – these fruits are at the top of the bestseller list,” adds V.Budrienė.
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