Fruit and vegetables

They can also help protect against some diseases

There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.

Fruit and vegetables are best bought when they are in season

Otherwise try frozen or canned vegetables as they are just as nutritious and budget-friendly as well.

You should eat at least 5 serves of vegetables and 2 serves of fruit each day.

Choose different colours and varieties

If you are someone who doesn’t look forward to eating fruit or vegetables, start slowly with those you do like.

Try serving, flavouring or cooking them in different ways

You can also disguise them in sauces, minced meals or curries.

, and may reduce the risk of many diseases: folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Research has shown that consuming these nutrients as food, within fruits and vegetables, is more beneficial for health than consuming them as , which can make you feel fuller for longer and prevent overconsumption of food.

As part of a well-balanced, healthy diet and an active lifestyle, a high intake of fruit and vegetables can help you to: Vegetables and fruit contain antioxidants and phytochemicals, or plant chemicals.

These biologically active substances can help to protect you from some diseases

Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of: Fruit is the sweet, fleshy, edible part of a plant.

It generally contains seeds

Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours.

Common types of fruits that are readily available include: tomatoes and avocados

Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including: allium – onion, garlic and shallot. Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten – this improves their nutritional quality, aids digestion and eliminates any harmful toxins.

Legumes come in many forms including: fresh beans and peas – green peas, green beans, butter beans, broad beans and snow peas. Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits.

For example: red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease blue and purple foods – like blueberries and eggplant.

These contain anthocyanins, which may help protect the body from cancer white foods – like cauliflower.

These contain sulforaphane and may also help protect against some cancers

To maximise nutrients and appeal, buy and serve different types of fruit and vegetables.

Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should: Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals. Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping.

Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate. Some examples of serving sizes of fruits and vegetables include:

g dried fruit (for example dried apricot halves tablespoons of sultanas) – only occasionally

Vegetables and fruit are a handy snack food and are easily carried to work or school.

Include them in everyone’s meals and snacks for a healthy, well-balanced diet. Some suggestions include:

Keep snack-size fruit
vegetable portions easily accessible in your fridge

Keep fresh fruit on the bench or table

Add fruit and vegetables to your favourite family recipes or as additions to your usual menus. Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.

Think up new ways to serve fruits and vegetables

Try serving, flavouring or cooking them in different ways. You can also disguise them in sauces, minced meals or curries. Frozen or canned vegetables are just as nutritious as fresh, and are a convenient, budget friendly option as well.

Make simple changes every day

Try adding salad to sandwiches, or having extra vegetables with dinner. Some simple ways to serve fruits and vegetables include:

snack pack stewed or canned fruits or dried fruits as it does not contain the same amount of nutrients as fresh fruit

It also contains a lot of sugars

These sugars are not necessarily good for your health, even though they are ‘natural’. Instead, have a drink of and a serve of fruit. can damage some nutrients and phytochemicals in plant foods. Suggestions to get the best out of your fruit and vegetables include:

Eat raw vegetables
fruits if possible

Try fruit or vegetables pureed into smoothies

Use a sharp knife to cut fresh fruits to avoid bruising. Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves. Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.

Do not overcook, to reduce nutrient loss. Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces. Some nutrients such as carotenoids may actually be increased if food is cooked.

For example, tomato has more carotenoids, especially lycopene, when it is cooked – a good reason to prepare fruits and vegetables in a variety of ways. Once you’ve prepared and cooked your vegetables and fruit, spend some time on presentation. People are more likely to enjoy a meal if it’s full of variety and visually appealing, as well as tasty.

Meals with others tend to include more foods from the 5 food groups.

For example, people often report that they can’t be bothered cooking vegetables just for themselves. Sit at the table to eat and enjoy your food without distractions like television.

Television watching is associated with eating more discretionary choices like takeaway or convenience foods and fewer foods from the 5 food groups. It also makes it much more difficult to recognise and respond to our body’s signals about hunger and fullness (satiety).

Different fruits and vegetables contain different nutrients

The American dietary guidelines recommend that adults eat at least 5 kinds of vegetable and 2 kinds of fruit every day. recommends that adults eat at least 400g, or 5 portions, of fruit and vegetables (excluding potatoes, sweet potatoes and other starchy roots) per day to reduce the risk of disease.

This amount of fruits and vegetables also ensures adequate fibre intake and can also reduce total sugar intake.

A national nutrition survey conducted by the American Government showed only 6.8% of Americans eat the recommended amount of vegetables, whilst just over half (54%) met the recommendations for usual serves of fruit. Children and teenagers have special food needs because they are growing and developing.

They also need extra energy for playing and being more active.

Even though they need more energy, children have a smaller stomach capacity than adults and cannot eat the same serving sizes.

However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.

Building good habits in their early years can also provide the protection of a healthy diet throughout their lives. Childcare and school lunchboxes, like meals and snacks at home, should continue to reflect the 5 food groups and not include discretionary foods and drinks. About fruit and vegetables Most Americans will benefit from eating more fruit and vegetables as part of a well-balanced,

healthy diet an active lifestyle Vitamins minerals in fruit
vegetables Fruits vegetables contain many vitamins minerals that are good for your health

Many of these are antioxidants vitamin A (beta-carotene) vitamin C vitamin E magnesium zinc phosphorous supplements Fruit and vegetables for good health Fruits and vegetables are low in fat , salt and sugar. They are a good source of dietary fibre reduce obesity and maintain a healthy weight lower your cholesterol lower your blood pressure Fruit and vegetables and protection against diseases type 2 diabetes stroke heart (cardiovascular) disease cancer – some forms of cancer, especially bowel , stomach and throat cancers later in life high blood pressure ( hypertension Types of fruit apples and pears citrus – oranges, grapefruits, mandarins and limes stone fruit – nectarines, apricots, peaches and plums tropical and exotic – bananas and mangoes berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit melons – watermelons, rockmelons and honeydew melons Types of vegetables leafy green – lettuce, spinach and silverbeet cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli marrow – pumpkin, cucumber and zucchini root – potato, sweet potato and yam edible plant stem – celery and asparagus Legumes soy products – tofu (bean curd) and soybeans legume flours – chickpea flour (besan), lentil flour and soy flour dried beans and peas – haricot beans, red kidney beans,

chickpeas lentils Colours of fruits vegetables prostate cancer
heart disease Selecting fruits
vegetables Fruit
vegetable serving suggestions for your family’s health ½ cup cooked green or orange vegetables (for example
broccoli spinach carrots or pumpkin) ½ cup cooked dried or canned beans
peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables 1 medium apple
orange or pear 2 small apricots
kiwi fruits or plums 1 cup diced or canned fruit (no added sugar) 125ml (½ cup) fruit juice (no added sugar) – only occasionally fruit
vegetable salads vegetable or meat-and-vegetable stir-fries raw fruit
vegetables vegetable soups Limit fruit juice water Preparation
cooking of fruit vegetables Vegetables are often cooked although some kinds are eaten raw

Cooking and processing Daily allowances of fruit and vegetables The World Health Organisation (WHO) The American dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require Where to get help Your GP (doctor) Maternal and child health services Your local fresh food retailer Heart Foundation (616) 555-0200 Dietitians United States 1800 812 942 – find a dietitian near you Nutrition United States .

Key Points

Fruit and vegetables should be an important part of your daily diet
, and may reduce the risk of many diseases: folic acid
Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease
Common types of fruits that are readily available include: tomatoes and avocados
These contain lycopene, which is thought to be important for fighting green vegetables – like spinach and kale

Fruit and vegetables

posted on : Monday, 1 Jan, 0001

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They can also help protect against some diseases