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
   5   6   7   8   9   10   11   12   13   14   15