Fruit & Vegetables

Fruit & Vegetables 

Introduction

Most people know that they should be eating more fruit and vegetables.  But most of us aren't eating enough.  Did you know that you should be eating at least 5 portions of fruit and vegetables every day?  You can choose from fresh, frozen, tinned, dried or juiced.  Remember potatoes don't count as they're classed as a starchy food.

4 good reasons to eat 5 portions of fruit and vegetables everyday:

1. They taste good and add colour, texture and flavours to your meals and snacks.
2. They're packed full of vitamins and minerals and are the main source of anti-oxidants which help protect your body from diseases like cancer and heart disease.
3. They are a good source of fibre.  This means that if you eat enough you will feel full and this helps keep your weight in check.  The fibre also helps prevent constipation and can help lower your cholesterol levels.
4. They are low in fat and calories.

What's a portion?

ONE portion = 80g - any of these

• 1 apple, banana, pear, orange or other similar sized fruit
  
• 2 plums or similar sized fruit
  
• 1/2 a grapefruit or avocado
  
• 1 slice of large fruit, such as melon or pineapple
  
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
  
• 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit
  
• 1 heaped tablespoon of dried fruit (such as raisins and apricots)
  
• 1 handful of grapes, cherries or berries
  
• A dessert bowl of salad
  
• A glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day)

Getting your 5 a day

If you eat one or two portions with each meal and have the occasional fruit snack you might be surprised at how easy it is to eat five-a-day.

At breakfast you could:

• add a handful of dried fruit to your cereal
  
• eat half a grapefruit or an apple
  
• drink a glass of fruit juice

At lunch you could:

• eat a bowl of salad
  
• have a banana sandwich
  
• have some fruit salad