Friday, 21 August 2020

Fruits and Vegetables

Fruits and Vegetables
Fruits and Vegetables

Fruits and Vegetables

Fruits and Vegetables are a necessary part of the healthy diet. In general, the more you can consume the better.

There are three reasons why you should eat fruit and vegetables

They provide fiber, and many minerals and important vitamins
They are usually low in calories and the fat

They give safety from cancer and other diseases

What counts?

Fresh, restricted and in-season fruit and vegetables are best and can be great value

Eat a mixture of different colors – green, yellow, orange, red and purple – to benefit from the variety of vitamins and minerals they give

Frozen, tinned, dried, juices in addition to smoothies also add up towards your five a day

Maximum value fruit juices or smoothies to one little glass a day

How much should I eat?

Plan to eat five or more portions a day.

How much are a portion of the vegetables, salad, and fruit

1 average-sized of fruit - apple, orange, pear or banana

2 small fruits - plums, kiwis or the mandarin oranges

Small Fruits - 6 strawberries, 10 grapes or the 16 raspberries

150 ml without adding sugar fruit juice

½ cup ripe vegetables – fresh or the frozen

1 bowl of the salad – lettuce, tomato, cucumber

1 bowl of the homemade vegetable soup

Four simple ways to eat five or more a day!


Sprinkle cereal with the chopped fruits

Enjoy a small (150ml) glass of unsweetened fruit juice (keep in mind only counts as one of 5-

Top wholemeal toast with the banana


Add crunch to the sandwiches by adding some veggies

Finish off lunch with a piece of some fruit

Salads make a nice choice to sandwiches for lunch

Homemade vegetable soup create a hearty lunch


Add extra veggies to stews, sauces, stir-fries, casseroles, omelets and curries – fresh, frozen, dried and tinned all count

Try adding fruit to yogurt for the dessert

Serve two or three different vegetables with the dinner


Fruit and vegetables are making a great snack

Vegetable sticks and a nutritious dip are very tasty – choose the hummus or cream cheese

Eating out

Order a side of vegetables or the salad

Add an extra ingredient, for example, ask for the extra mushrooms on your pizza

Order a smaller portion of an adult meal for the children – these are more likely to contain vegetables 

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