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FRUITS AND VEGETABLES

You probably already know that a healthy diet includes a variety of fruits and vegetables. Most are lower in calories and higher in fiber than other foods. As part of healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.

Most people would benefit from increasing their fruit and vegetable intake. A lifetime of eating adequate amounts of fruit and vegetables every day can help prevent:

• Coronary heart disease
• Some forms of cancer
• Overweight and obesity
• Constipation
• Reduce blood pressure and blood cholesterol levels
• Improve control of diabetes

 

Health authorities recommend you eat least 2 serves of fruit and 5 serves of vegetables every day. Pregnant and breastfeeding women should aim to eat 4 to 5 serves of fruit and 6 to 7 serves of vegetables to meet the extra demands of the body.

 

The amount children should eat depends on their age, appetite and physical activity levels.

 

It is important to eat a variety of fruit and vegetables every day. Include raw and cooked, and many different colors. The amount of fruit and vegetables recommended depends on age, appetite and activity levels.

 

Recommended daily intake of fruit and vegetables for children and adolescents:

Age of child (years)	Fruit (serves)	Vegetables (serves)
4-7	1-2	2-4
8-11	1-2	3-5
12-18	3-4	4-9

 

Here are some easy ways to fill your day with fruits and vegetables as part of a healthy diet:

 

• Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or frozen berries.
• Add vegetables, such as diced tomatoes and onions, to your egg white omelet.
• Have some fruit as a mid-morning snack.
• Make fruits and vegetables about half your plate.
• Munch on raw vegetables with a healthy low-fat or fat-free dip.
• Put grapes and banana slices on wooden skewers and freeze for “fruit on a stick”.
• Add frozen vegetables to a casserole or pasta. Try broccoli, peas, and corn.
• As for more vegetable toppings (like broccoli and spinach) and less cheese on your pizza.