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Fruit and Vegetables Are Critical For Healthy Eating
Go to "The 2+5 Rule"
Are You Eating Enough Fruit and Vegetables?
Eating plenty of fruit and vegetables is vital to your health. Vegetables in particular, should be a key component of your diet, as they are low in calories
and high in fibre and are crucial to any healthy eating or weight management plan. Both fruit and vegetables contain a range of essential nutrients for your body,
such as vitamins, minerals, phytochemicals and antioxidants, and can help control blood pressure, as well as protect you from a many chronic diseases such as cancer,
stroke and cardiovascular disease. Fruits and vegetables also lower the risk of problems with vision and digestion.
Tips for increasing fruits and vegetables in your diet
- Start the day with a bowl of chopped fruit and yoghurt
- Keep your fridge and freezer stocked with fresh and frozen vegetables
- Swap some of the cheese in your omelets and wraps with vegetables such as mushrooms, tomatoes and onions instead
- Add vegetables to your stews, casseroles and soups
- Have chopped vegetables with a low fat dip as a snack
- Have a fruit smoothie for breakfast
- Swap some of the meat in your sandwich with salad
- Swap some of the meat in your sandwich with salad
- Experiment with alternative cuisines. Asian stir-fried vegetables are delicious, as are Mediterranean salad dishes.
The colours of health and vitality
Think colour and variety when you choose fruit and vegetables. This will provide your body with the wide mix of nutrients needed for optimal health. Take advantage of
the flavour and texture of fruit and vegetables and keep trying new varieties. The colour of a fruit or vegetables is a clue to the nutrients it contains. See the table below. (Note - The nutrients listed are not present in every single fruit
or vegetable in that category, but eating a variety of each colour will provide the health benefits)
| Colour | Nutrients | Benefits | Examples |
|---|
| Red |
Lycopene Antioxidants |
Reduces risk of cancers. Protects cells from damage |
tomatoes, cranberries, beetroot, red cabbage, strawberries |
| Yellow and Orange |
Beta-carotene Vitamin C Folate Flavonoids Potassium |
Improves eye health. Reduces cancer risk. Protect against heart disease |
sweet potatoes, carrots, pumpkin, lemons, oranges, squash |
| Green |
Chlorophyll Lutein
Calcium
Vitamin C
Vitamin B |
Reduces risk of macular degeneration Protects against cancer Boosts the immune system Assists digestion |
spinach, green peppers, broccoli, peas, green beans, limes, lettuce, kiwifruit |
| Purple and Blue |
Resveratrol Antioxidants Flavonoids |
Improves eye health Support digestion Boosts the immune system Protects against cancer |
blueberries, grapes, eggplant, plums, figs, prunes, blackcurrents, raisins |
| White |
Beta-Glucans Anthoxanthins |
Boosts the immune system Reduces risk of some cancers Balance hormone levels Lower cholesterol and blood pressure |
bananas, cauliflower, onions, mushrooms, turnips, pears, garlic, ginger, kohlrabi |
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The 2+5 Rule
Health authorities recommend that you eat at least 2 servings of fruit, and 5 of vegetables every day. This may sound daunting at first, but it's not really that hard,
once you realise how small a serving really is:
One serve is:
- A medium sized piece of fruit - e.g an orange, or 2 plums, or a cup of grapes
- Half a cup of chopped fruit, such as strawberries
- One and a half tablespoon of dried fruit, such as raisins
- Half a cup of fruit juice
- One cup of leafy vegetables, or a cup of chopped vegetables such a carrots
- Half a cup of cooked or raw vegetables
Be wary of drinking too much fruit juice, as juice has less fibre and more calories than the whole fruit. Several serves of fruit are typically
used to make a glass of juice. Dried fruits also contain concentrated sugars, so should be eaten in moderation. Vegetable juice on the other hand,
is an excellent way of getting your quota of daily veges. However, remember that the best way to eat vegetables, so as to gain the full health benefits,
is to cook them lightly by steaming. Low starch vegetables should make up a large part of your daily diet.
Related Resources:
Fruits and Veggies Matter
A web site maintained by the CDC in conjunction with other US Government bodies
Calories in Fruit
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