As well as tasting great, fruits and vegetables are incredibly versatile, packed with essential vitamins and minerals, fibre that are vital for good health and an important part of a balanced diet for kids and adults.
Studies have shown that people who eat plenty of fruit and vegetables have a lower risk of developing many diseases, including high blood pressure, obesity, heart disease and stroke, and some cancers (including mouth, throat, stomach, bowel and lung cancers). It has been estimated that diet is likely to contribute to the development of one-third of all cancers, and that eating a healthy, balanced diet, with more fruits and vegetables is the second most important cancer prevention strategy, after stopping smoking. Many of these nutrients also act as powerful antioxidants, protecting the body from harmful free radicals (found in pollutants) that can cause disease.
Some facts:
- Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
- Frozen and canned vegetables tend to be cheaper than fresh, and they still count towards your 5 A DAY - go for canned versions in water or natural juice instead of ones with added sugars/salt or syrups.
- Different fruits & vegetables contain different combinations of important nutrients which is why you need a variety in your diet - so try to eat a range of colours!
- Fruit and vegetables are also usually low in fat and calories (providing you do not fry them or roast them in lots of oil).
- Eating fruit and vegetables can help maintain a healthy weight and keep your heart healthy
Ask
- Do you consume 5 A DAY?
- Do you know what foods are included within this food group?
- Do you know what a portion of 5 A DAY looks like?
Assist
We should aim to have at least 5 portions of a variety of fruit and vegetables a day – ‘always eat a rainbow’.
What counts?
80g fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A DAY (but not potatoes and some other starchy foods). For canned fruit and vegetables, choose those in natural juice or water, with no added sugar or salt.
30g of dried fruit counts as 1 portion of yours 5 A Day. Dried fruit should be eaten at mealtimes, not as a between meal snack, to reduce the risk of tooth decay.
Some portions only count once day:
- 150ml fruit juice, vegetable juice or smoothie. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth. Juices and smoothies should be consumed at mealtimes, not as a between meal snack, to reduce the risk of tooth decay.
- 80g beans and pulses. These count once as part of your 5 A Day, no matter how many you eat. This is because although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables
Tips:
- Add fruit to your breakfast cereal or toast.
- Prepare vegetable sticks or fruit kebabs to have on the go.
- Add plenty of vegetables to curries, pasta dishes, stews, stir fries - add a side salad too!
- Have a fruit salad for dessert or add fruit to pain yogurt
Act
Provide the NHS Tayside ‘Your Guide to Healthy Eating’ leaflet or NHS Tayside ‘Your Vegetarian Guide to Healthy Eating’ leaflet.