Never before have we been expected to perform at such a high level and under such constant stress. A banana is the perfect meal in a peel for people on the run: packed with carbohydrate, B group vitamins, potassium, Vitamin C, folate, no fat and as much fibre as 1-2 slices of wholemeal bread.
Between the ages of 20 and 45, our bodies start to show the signs of an increasingly sedentary lifestyle and a diet that's too high in fat. Today, more than 1 in 2 Australian adults are overweight or obese. Being overweight has been identified as one of the major risk factors for heart disease and type 2 diabetes.
Bananas, which are naturally fat-free and high in fibre (3g per banana), can help prevent excess weight gain as they are very filling. The carbohydrates in bananas take longer to digest giving a feeling of fullness. As the natural sugars are slowly absorbed from the intestines, the banana has a low Glycaemic Index (GI), so they are the perfect fruit for anyone who does have diabetes.
Adults must also now be vigilant about preventing health problems down the track, by eating well, keeping their blood pressure and blood cholesterol healthy, not smoking and by being active. The banana has no fat or cholesterol, provides antioxidants and fibre, all of which helps to keep the heart (and brain) healthy. The high potassium content helps keep blood pressure normal, and of course it is part of your two fruit serves needed each day for good health.
Look after yourself now and it will pay dividends down the track.
1 Banana
1/2 cup fresh Raspberries
150mL Apple juice
(no added sugar)
Ice
Add all ingredients to a blender
and mix well. Add more ice for a
chilled smoothie.
(Vitamin B6, Potassium, Vitamin C,
Fibre, slow release carbohydrates,
Antioxidants)
| Nutrient | Amount | % daily needs |
|---|---|---|
| Energy kJ/Cal | 770 / 184 | N/A |
| Protein g | 2.5 | 4.5 |
| Fat g | 0 | N/A |
| Carbohydrate g | 40 | N/A |
| Fibre g | 5.5 | 20 |
| Folate mcg | 42 | 10 |
| Potassium mg | 560 | 17 |
| Iron mg | 1.1 | 13 (men); 6 (women) |
| Vitamin C mg | 30 | 66 |
| Glycaemic Index | Low |
N/A = not applicable
mg = milligram
mcg = microgram
kJ = kilojoule
Cal = Calorie
