Fruits and vegetables contain vitamins, minerals, and other nutrients that are essential for good health. That’s one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes, and some cancers. And when you pile on the produce, there’s less room for the unhealthy foods.

Dinner is typically the largest (and latest) meal of the day, and it’s a good opportunity to make sure that you meet your daily quota for fruits and vegetables. Here are five easy ways to work more produce into dinner.

1. Roast vegetables. Roasting is a great way to let the deep, rich flavors of vegetables shine through. Bake cut vegetables at 375° F for 20 to 25 minutes or until they’re lightly browned. You can roast any vegetable — from mushrooms, onions, eggplant, and zucchini to tomatoes, broccoli, and carrots — so don’t limit yourself. Enjoy roasted veggies as a side dish or toss them into pasta dishes and other recipes.
2. Poach veggies in low-sodium chicken broth and white wine. To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly colored and tender-crisp. Add garlic, basil, or tarragon for a flavor bonus. To retain nutrients, keep a watchful eye on the pot, or set a timer so you don’t overcook.
3. Smuggle fresh cut vegetables into main dishes. Try adding mushrooms, peppers, zucchini, onions, or carrots into pasta sauce, casseroles, soup, stews, scrambled eggs, and chili.
4. Have a salad with dinner most days. Stock your salad with dark green leafy lettuce and toss in petite peas, tomatoes, onions, celery, carrots, and peppers. As an added benefit, starting meals with a salad can help you consume fewer calories at the meal, as long as the salad is no more than 100 calories. A healthful salad consists of about 3 cups of dark green lettuce, 1⁄2 cup carrots, a tomato, 1⁄4 cucumber, and 1 1⁄2 tablespoons of low-calorie dressing.
5. Choose fruit — fresh or frozen, stewed or baked — for dessert. It all counts toward your daily produce quota. Dried fruits are healthy but high in calories, so eat them sparingly.

Your body depends on the mineral potassium to help control the electrical balance of your heart as well as metabolize carbohydrates and build muscle.

Low potassium levels can cause muscle weakness and heart rhythm disturbances. On the other hand, too much potassium can cause dangerous heartbeat irregularities and even sudden death. If you have heart failure, you need to pay close attention to how much potassium you get each day. What’s more, some heart failure drugs can cause your body to excrete too much potassium, while others can cause your body to retain too much potassium.

Your doctor can tell you how the medications you need will affect your potassium levels. You’ll likely need to have your potassium level checked regularly to be sure it is within a good range for you.

If you need to raise your potassium level:

If your potassium level is too low, the solution may be as simple as taking potassium supplements.

If you need to get your potassium level down:

If your potassium level is too high, you may need to cut back on certain foods (see the table). These tips can also help:

• Soak or boil vegetables and fruits to leach out some of the potassium.
• Avoid foods that list potassium or K, KCl, or K+ — chemical symbols for potassium or related compounds — as ingredients on the label.
• Stay away from salt substitutes. Many are high in potassium. Read the ingredient lists carefully and check with your doctor before using one of these preparations.
• Avoid canned, salted, pickled, corned, spiced, or smoked meat and fish.
• Avoid imitation meat products containing soy or vegetable protein.
• Limit high-potassium fruits such as bananas, citrus fruits, and avocados.
• Avoid baked potatoes and baked acorn and butternut squash.
• Don’t use vegetables or meats prepared with sweet or salted sauces.
• Avoid all types of peas and beans, which are naturally high in potassium.

From fast food restaurants and delis exploding with high-calorie sandwiches to salad bars stocked with high fat and high sugar salad add-ons — lunchtime can be a minefield of temptation for those trying to eat a healthy and balanced diet.

But a healthful and enjoyable lunch can be done. These simple tips can help.

Your meal should include lean protein, whole-grain carbohydrates, and produce. Roughly half of your plate should be vegetables or fruit; one-quarter should be lean protein such as fish, chicken, turkey, tofu, beans, or low-fat cottage cheese; and one-quarter should be whole grains, such as one slice of whole-grain bread, or half a cup of brown rice, whole-wheat pasta, or quinoa. You might include a small amount of healthy fat, such as a tablespoon of oil-and-vinegar dressing on your salad.

Salad can be a good way to go, but you need to be careful. Regular salad dressings, cheeses, and mayonnaise-based salads (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt. Not to mention lots of calories. Here’s the trick to a healthy and satisfying lunch salad.

Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.

Step 2: Add some protein — a few scoops of garbanzo or kidney beans. Beans are an excellent source of fiber — and they’re filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. Go light on the cheese. A sprinkle of a strongly flavored cheese like feta or Parmesan can deliver flavor with fewer calories.

Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.

Step 4: Whole grains and fruit make a nice addition to a creative salad. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.

If you want to learn about other effective strategies for healthy eating contact Ronald on 07929 256856