A diet rich in vegetables has a positive effect on the lowering of blood pressure, heart disease and stroke, eye and digestive problems and even some cancers.It also has a slowing-down effect on blood sugar which can control appetite and energy levels.

 

In order to achieve the maximum health benefits of your diet, enjoy at least five portions of a variety of quality veggies a day to give your body the mix of nutrients it needs, but if fresh, seasonal veggies are not available, go for frozen.

 

The Nature's Garden freezing method locks in nutrients and studies have proved that this offers a higher concentration of nutrients than lower-quality or old fresh produce. As a stress-free bonus, Nature's Garden frozen vegetables and chips are ready to use and in season all year round!

Here is a guide to healthy, balanced portion sizes. Hover over each food group for more details.  
 

 
A rectangle Oils: Oils should be limited, so rather use healthy oils like olive, avo or canola. Use butter and mayo sparingly and avoid trans-fats. Vegetables & Fruit : eat at least 9 portions (125ml each) of vegetables and fruit per day. The wider the variety and colour, the better. No, potatoes do not fall in this category, they are carbs. Proteins: Choose from a variety of high quality, lean proteins like fish, venison, chicken, pork, and limited beef(visible fat trimmed). Beans and nuts are a good source of protein, but avoid processed meats. Whole Grains: This includes brown rice, brown or wholewheat bread, wholewheat pasta, barley, etc.. Avoid refined products like white rice, white bread, confectionary and pastries. Water : drink at least 8 glasses and 1-2 dairy products per day. Limit caffeinated drinks (with little or no sugar) and avoid sweetened fruit juice and sugary carbonated drinks.

 

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