Breaking News Good food good health, Fruit and vegetables

Good food good health, Fruit and vegetables 

What counts?

Fresh, frozen, dried and canned fruit and vegetables all count. Also, 100% fruit or vegetable juice, pure fruit juice smoothies and pulses count. Remember that potatoes don't count because they're a starchy food.

How much should you eat?

Most of us should EAT MORE!

Fruit and vegetables should make up about a third of the food you eat each day. Choose a wide variety and aim to eat at least 5 different portions a day.

What is a portion?

1 portion is 80g or any of the following:

Fruit

• One apple, orange pear or banana or a similar sized fruit
• Half a large grapefruit
• A slice of melon
• 2 satsumas
• 2 plums
• 1 handful of grapes, cherries or berries
• 1 heaped tablespoon of dried fruit (such as raisins and apricots)

Vegetables

• Three heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
• 1 dessert bowl of mixed salad

Fruit or vegetable juices and smoothies

• A glass (150ml) of 100% fruit or vegetable juice counts as 1 portion no matter how much you drink (this is because the juicing process removes most of the fibre from the fruit)
• A 150ml smoothie counts as 1 portion but some smoothies on the market may contain 2 portions if they contain at least 150ml of fruit juice AND at least 80g of crushed fruit (or vegetable) pulp.
  
  
  Fruit and vegetable juices provide the vitamins and minerals that are contained in the fruit or vegetables they are made from and also contain sugars that are naturally present. Pure fruit and vegetable juices do not have sugar added to them. Juices and smoothies can also contribute to keeping you hydrated. Because they contain sugar and, in some cases can be acidic, it is a good idea to consume fruit juices with meals. For more information about healthy hydration and drinks click here.

Look out for the Government’s 5 A DAY logo on pre-packed fruit and vegetables; some food manufacturers have their own logos.

Why eat these foods?

These foods provide:

• Vitamin C: needed for healthy skin and body tissues, also to aid the absorption of iron
• Beta-carotene (a form of vitamin A): required for growth and development
• Folate: needed for red blood cells
• Fibre: keeps the gut healthy and helps prevent constipation
• Carbohydrate: a source of energy

There is increasing evidence that people who eat lots of fruit and vegetables have a lower risk of some diseases such as heart disease and some cancers.

Getting at least five portions a day

Try to eat one or two portions with each meal and have the occasional fruit or vegetable snack and it will be easy to eat at least 5 A DAY.

• Choose fruit or chopped vegetables as a snack
• Add dried or fresh fruit to breakfast cereals
• Drink a glass of pure fruit juice with your breakfast
• Have a salad with sandwiches, pasta or with pizza
• Add vegetables or dried fruit to casseroles and stews, and fruit to desserts
• Remember that it’s important to eat a variety of different foods so try not to eat the same fruits and vegetables every day.