Eating plenty of fruit and vegetables contributes to good health, protects us against a number of diseases and helps us maintain a healthy weight.
Eating at least 2 serves of fruit and 5 serves of vegetables each day can help prevent:
- Heart disease
- Some cancers
It can also reduce blood pressure and blood cholesterol levels, and improve control of type 2 diabetes.
What is a serve?
Serving sizes vary for different types of fruit and vegetables.
Fruit juice (100% juice) can be part of a healthy diet if you have small quantities of it (no more than half a cup) as it's high in sugar. A 250 ml glass of orange juice has almost 6 teaspoons of sugar and although it does contain some vitamins, it's better to drink water and eat a whole piece of fruit instead as it has more vitamins and fibre, and will be more filling.
An easy way to get a good variety of fruit and vegetables is to think of colour instead!
Eating all the colours of the rainbow will give you a great mix of all the vitamins, minerals and fibre and plant nutrients, (called phytochemicals) needed for good health. The more colours you eat, the healthier you will be!
Oranges & Yellows
Blues & Purples
Whites & Browns