Lidl: Supermarket experts discuss 5kg fruit and veg box
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Expert nutritionist Lily Soutter spoke to Express.co.uk about which fruit and vegetables you should be implementing into your daily diet, and why. Lily has multiple nutrition qualifications and has been seen on ITV’s This Morning, Sky News, and the BBC.
Lily firstly mentioned what makes up a balanced diet, recommending a mixture of “good carbs that are high in fibre, healthy fats such as nuts, seeds, olive oil, and oily fish, lean proteins such as meat, fish legumes, and tofu, and an abundance of fruits and vegetables”.
The nutritionist added: “Eating more fruit and vegetables will help keep you feeling full on fewer calories so you can consume more of them.
“Snacking on an apple or pear a day is the ideal way to increase your fruit and vegetable intake.
“Like most fruits and vegetables, apples and pears are a source of fibre which helps to satiate and regulate blood glucose levels.”
Lily advised eating pears because they are an excellent source of dietary fibre, with just one pear providing 20 percent of an individual’s daily fibre requirement.
She said: “Fibre is crucial for digestive health and getting enough fibre in our diet aids the functioning of the digestive system.
“Apples also contain 1.2g dietary fibre per 100g, keeping us feeling full and satisfied when hunger strikes, particularly when consumed before meals,” Lily added.
“Apples and pears are a great healthy snack option and are lower in calories than many snacks like crisps and cereal bars.”
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An apple contains 77 calories per serving while most cereal bars contain around 150 calories per serving.
Lily added: “Pears are also rich in essential antioxidants, plant compounds, and dietary fibre.
“As part of a balanced, nutritious diet, consuming pears could support weight loss, and mean we are less likely to snack between meals.”
Lily recommended eating pears with the skin still on as this part of the fruit contains an array of antioxidants.
She explained: “It’s important to enjoy the skin of a pear as well as the flesh as peeling the skin has been shown to result in a 25 percent loss of these beneficial plant chemicals.”
The nutritionist also advised eating pears as part of a larger meal, such as a delicious grilled mackerel and pear salad recipe, which is best served with sliced fennel, lemon juice, pumpkin seeds, and crème fraiche.
“This refreshing salad is full of essential omega-3 fats,” Lily said.
She added: “Or for those looking for a morning pick me up, why not start your day with a delicious bowl of yoghurt, topped with sliced pear and a dash of honey for the perfect flavour combination.”
Lily does not rule out snacking, recommending sliced apples with cheese and crackers as a mid-afternoon snack.
The nutritionist said: “Lower calorie and saturated fat cheeses include feta, cottage, or low-fat cream cheese.”
Lily emphasised the importance of exercise alongside a healthy diet.
“Both exercise and our diet are equally important to help with weight loss by creating a deficit in calories,” she said.
Lily added: “Exercise burns calories, but you will create a larger deficit by being mindful of the food you eat, sustaining a balanced diet. It also helps to promotes muscle and bone strength as well as supporting mental health.
“As lockdown continues to prevail, it is now more important than ever to be motivated to eat well and keep physically active in order to maintain a healthy body weight and a healthy mind.”
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