New Year resolution – It’s all about fruit and veggies


On January 1st as the calendar rolled over to the New Year, many of us rolled out of bed with a New Year’s resolution to go with it. Resolutions are a positive way to improve aspects of one’s life, with weight loss and exercising more being some of the most popular New Year’s resolutions we strive for. For seniors, it is important to make sure they get regular exercise and have a nutritious diet to ensure they remain fit and healthy for as long as possible.


The British Journal of Nutrition recently conducted a study on the vegetable and fruit intake and injurious falls in older women, concluding that diets high in vegetables especially leafy green vegetables (such as broccoli, Brussel sprouts, cabbage, cauliflower, kale, radish, turnip and arugula), yellow/orange/red and allium vegetables and fruit (such as garlic, onions, leeks, chives, scallions, and shallots) through their anti-inflammatory effects have the capacity to minimise muscular strength loss. Eating vegetables has also been positively associated with muscle strength as well as physical and neuromuscular function. Higher dietary intake of carotenoids commonly found in vegetables and fruit may also improve eyesight.


The science shows that your mum was right; eating your fruit and vegetables really is good for you.  Making smart food choices can help you stay healthy, manage your weight and be physically active, so don’t delay it any further and invest in your health today.

Here is a recipe to help you get started,


Green banana blend

SERVES: 2                               METHOD:  Food processor                          TIME:   5 mins



½ cup spinach or bok choy leaves

¼ avocado

1 tbsp chia seed

1 handful mint

1 cup water

1 green banana, peeled



Place all the ingredients into a food processor and blend until smooth.

Serve with crushed ice.


Makes 2 serves

1 serve = 260g

Resistant Starch – up to 2.6g

This drink keeps well in a jar in the fridge for a few days.


(Recipe provided by Professor Amanda Devine, Professor of Public Health and Nutrition and Director of Public Health at Edith Cowan University.)