COLOR Put on your plate! White White foods are rich in phytochemicals, including allicin, and potassium.

potass ium allicin Its use helps us to: • Reduce cholesterol • Lower blood pressure • Prevent Type II Diabetes COLOR Put on your plate! Fruit Chirimoya Red Banana Melon Pear Vegetables Onion Mushroom Garlic Cauliflower Turnip Endive Leek Recalls • Both fruits and vegetables, when plant foods contain no cholesterol. cholester ol • A fruit serving is equivalent to 120-200 grams of fruit: 1 piece of fruit 1 medium large slice of melon, watermelon or pineapple 2 or 3 pieces of sma ll fruit such as apricots, plums or tangerines 1 cup strawberries, cherries, g rapes, blackberries Put color on your plate! Did you know ... contains a high amount of water (90-95%) and sugar (6%) lower than other fruits, a fact which, together with hardly any fat, made from melon fruit with a lower caloric content. melon eaten regularly reduces cholesterol and blood pressure. In addition, combat bact erial infections, viral and fungal blood thanks to their virtues antibiotic. garlic endive contains substantial amounts of fiber and potassium, important for the proper fu nctioning of potassium cardiovascular system. Mushroom the high satiating effect and low-calorie food makes it very useful in low calor ie diets. COLOR Put on your plate! Orange / Yellow Food orange or yellow are rich in beta-carotene (pro-vitamin A), vitamin C, pota ssium and folic acid. C folic Help you: • Have a good vision and healing • Maintain youthful skin • Strengthen the immune system COLOR Put on your plate! Fruit Lemon Apricot Peach Orange Tangerine Red Mango Pineapple Papaya Níspero Vegetables Carrot Bell pepper, yellow squash Recalls

• A few drops of lemon juice in cooking vegetables may help reduce loss of vitam ins in the process. • Prepare an original and different salad by adding diced fr esh fruit like pineapple, apple, ... COLOR Put on your plate! Did you know ... pineapple is rich in bromelain, an enzyme that facilitates the digestion of bromelain prot eins, so it is recommended in cases of slow digestion and bloating. the food is richer in beta-carotene, a precursor of beta-carotene, vitamin A, vitamin necess ary for the proper functioning of the retina and especially for night vision or low light and carrots for healthy skin and mucous . remember that the ideal is to take your freshly squeezed juice to prevent loss o f vitamin C. C Orange apricot fruit diuretic recommended in the potassium content makes it a dietary treatment of various cardiovascular diseases such as hypertension or oth er associated with fluid retention. COLOR Put on your plate! Red Red foods contain phytochemicals such as lycopene and anthocyanins. anthocyanins Help you: • Have a better cardiovascular health • Maintain a good memory • Reduc e the risk of cancer and diseases of the urinary system COLOR Put on your plate! Fruit Cherry Red Raspberry Red Apple Strawberry Watermelon Granada Vegetables Tomato Red Pepper Radish Recalls • 5 a day is the minimum number of servings of fruits and vegetables we eat ever y day if we want to maintain a healthy and balanced diet. • Vary the food and ho w to prepare. COLOR Put on your plate! Did you know ... tomatoes contain lycopene, a potent antioxidant lycopene reduces the risk of chr onic diseases, among which are cancer and cardiovascular disease. noted for its high fiber content (5%), mainly insoluble fiber. Besides being a d iuretic and laxative, useful for treating rheumatism. Raspberry presents a high amounts of antioxidants: vitamin C, carotene and selenium. selen ium pepper watermelon

is the fruit that contains more water (95% weight), so it stimulates the kidneys to function more efficiently, facilitating the elimination of waste substances and toxins. COLOR Put on your plate! Green The green foods are rich in lutein, potassium, lutein, potassium, vitamins C and K and folic acid. Folic • Folic acid is important during pregnancy to reduce the risk of malformations fetal • Lutein is a potent antioxidant found in green leafy vegetables and helps maintain good vision COLOR Put on your plate! Fruit Avocado Green Grape Kiwi Vegetables Chard Artichoke Asparagus Broccoli Cabbage Zucchini green bean Spinach Cucumber Lettuce Red Recalls • One serving of vegetables is equivalent to 150-200 grams of vegetables: a no rmal plate of vegetables cooked a dish mixed salad or a zucchini 1 eggplant 1 large tomato 2 cucumbers or 2 carrots • Prepare the vegetables or baked st eamed skin prevents destruction of vitamins to cooking. COLOR Put on your plate! Did you know ... pea pea contains phytosterols that act in the intestine hindering the absorption of cholesterol and increasing their elimination. is a good liver and blood protector. Increasing the production of blood bile aci d, which aids digestion, is aperitif, diuretic and lowers levels of blood sugar. Artichoke a serving provides more than three times the daily recommended vitamin C and hal f the folic acid. Folic broccoli lettuce contains a large amount of water (95% weight), so their intake is very low. Has soothing and sedative on the nervous system. COLOR Put on your plate! Violet Purple foods are rich in antioxidants and phytochemicals. Phytochemicals Involving them in our diet helps us to: • Fight aging • Reduce the risk of some cancers • Maintain tract health urinary • Preserve the memory

COLOR Put on your plate! Fruit Cranberry Red Plum Passion Higo Mora Black Grape Vegetables Beetroot and red cabbage eggplant Recalls • When buying fruit juice, choose those that are 100% fruit • Add berries and ra isins to your breakfast cereal for an extra intake of vitamins COLOR Put on your plate! Did you know ... food is recommended in cases of constipation, as it has a mild laxative effect d ue to the combination plum in its composition of soluble fiber, composed mostly of soluble pectin, and insoluble. insoluble diuretic and laxative properties, stimulant laxatives and liver and pancreas. Eggplant is the fruit provides more fiber, fiber producing satiety and promoting bowel mo vement. fig red cabbage a portion of cover 100% of the recommended daily allowance of vitamin C. C COLOR Put on your plate! Read more We hope you interested in the topic of this week. If it, we recommend visiting the web www.5aldia.com • 5 A Day is an international movement that promotes nd vegetables in the world and is present in over 40 ts. • has the support of international agencies like on and FAO.

you want to know more about the consumption of fruits a countries across 5 continen the World Health Organizati

5 a day intended to enable consumers to understand the need for five servings of fruits and vegetables in your diet.