Tips on Having More Fruit to Keeping You Healthy I. A few steps

Tips on Having More Fruit to Keeping You Healthy
   Good evening, ladies and gentlemen, I’d like to talk about working more fruit into your diet so as to provide better protection against chronic health problems like heart disease, diabetes and cancer.
   People may have the following questions in their minds: How can you work more fruit into your diet? Can nothing on enough fruit make up for not eating veggies? What’s the most nutritious type of fruit juice? How can I work in more daily servings, if I don’t usually eat much fruit?
   Well, having fruit around is the first step, but since you’re not in the habit of reaching for it, you need to make it very visible if you want to boost your daily servings. Try keeping small amount out on the kitchen counter or on your desk at work to remind yourself to reach for it at snack time. Try putting dessert fruit on the table at the same time as the rest of the meal. But fruit does not need to be saved for snacks and desserts. Try using fruit in salads more often, either with all-fruit salads or mixed into green salads. You may be surprised at how well most fruits can complement almost any salad. Diced fruit, alone or combined with sweet peppers and onion, makes wonderful fruit salad for fish or chicken. To remember to add fruit to dishes like these, store it in the refrigerator with at least one of the other ingredients used in the dish. You will be more likely to remember it there than if it’s tucked away in its own section of the frige (=refrigerator).
   Well, since I don’t like many vegetables, can I eat five fruits a day instead to get the nutrients I need? Some one may ask questions like this.
   Oh, eating plenty of fruit is certainly better than skipping the produce department and it’s true that many of the nutrients in vegetables can also be found in fruit. To get a broad array of these nutrients, including fiber, vitamins, minerals and disease-fighting photochemical, eating a wide variety of fruit is crucial. But even doing this will not completely compensate for a lack of vegetables. For example, the photochemical found in cruciferous vegetables like broccoli and cauliflower are not found in meaningful amounts in any fruit (as best we know today). These substances are powerful cancer- fighters that influence hormones and affect activation and detoxification of carcinogens.
   If your preference for fruit means that your taste buds are sensitive to the sharp, somewhat bitter flavor of some vegetables, try adding a little olive oil or seasonings that could smooth out their "bite". The sweet flavors in cranberry-orange sauce and Chinese hoi sin sauce, or the rich flavor of grated cheese, salad dressing, or marinades may be enough to turn you into a vegetable lover. And don’t limit yourself to five servings of vegetables and fruits a day. Five is the minimum for good health, but more than that provides better protection against chronic health problems like heart disease, diabetes and cancer.
   Is fruit juice labeled "not from concentrate" more nutritious?
   This is a question often asked about fruit juice. Most people like fruit juice. Whether made from concentrate or freshly squeezed, juice has the same vitamin and mineral content. If you prefer the refrigerated juice that is not made from concentrate, make sure the label confirms it’s been pasteurized. Unpasteurized juice can contain small amounts of bacteria that may cause people with weakened immune systems to become ill. Children, the elderly, those who are ill and those with diabetes or HIV /AIDS should avoid unpasteurized juice.
   Is proper diet one of the main factors that help people live longer? Or what are the main factors that determine how long people will live’?
   This is a question in which almost every one is interested. And a lot of research work has been done in this field. For instance, Dr David Demko, who has served on two American government commissions investigating the effects of ageing, believes that a long life is not just a question "of smart genes and dumb luck".
   "Eighty per cent of the factors that control how long you live are related to your lifestyle, not your genes," says Dr. Demko, who received the distinguished service award by the American Association of University Professors.
   He accepts that genetic inheritance gives people a head start but says four other factors are equally important; living a meaningful life, diet, exercise and an alert mind.
   His questionnaire is based on an average life expectancy of 79, with years added or deducted depending on the answers.
   Dr. Demko says that if your score is dismally low then it is not too late to adopt a healthy lifestyle. However, he warns: "If you do live longer you will have to worry about outliving your money." Since fruit and vegetables don’t really cost too much compared with other things, you don’t have to worry about the above tips, what you need to do is to give up some unhealthy hobbies and ways of life. If you keep on observing right proportion of diets, eating more fruit and veggies, you will surely be healthy and wealthy.