Walking for Longevity

Faster walkers live longer than slower walkers. this is due to 'lung capacity' and is very predictive of health and longevity. Fast walkers over the age of 75 have a survival rate 3 times that of slow walkers. It's never to late to start just 20 minutes of brisk walking a day:-

Increases your immune function, increases energy, reduces stress and improves mood, reduces Alzheimer's risk, improves mental clarity and sleep and reduces your risk of heart disease, stroke, diabetes and cancer by up to 50%

Portion Sizes for Fruit and Vegetables

Optimum Nutrition recommends 5 portions of vegetable/salad and 3 portions of fruit a day. (Government recommendation is a minimum of 5 portions of fruit and vegetables).

A portion of fruit and vegetables is:

• Vegetables - raw, cooked, frozen or canned = 2 tablespoons

• Raw vegetable - small carrot or tomato, celery stick = 2 pieces

• Salad = 1 dessert bowlful

• Medium Fruit eg. apple, banana = 1 fruit

• Very large fruit eg. Melon, pineapple = 1 large slice

• Small fruit eg. Plums, apricots, satsumas = 2 fruits

• Raspberries, strawberries, grapes = 1 cupful

• Fresh fruit salad = 2-3 tablespoons

• Dried fruit = 1/2-1 tablespoon

• Fruit or vegetable juice (freshly squeezed) = 1 small glass (150ml)