Thursday, August 16, 2018

Fruit and vegetables

Fruit and vegetables are a good source of vitamins, minerals and dietary fibre — essential for maintaining a healthy gut and preventing digestion problems.

They're one of the 5 main food groups and should make up over a third of your diet.

How much should I be eating?

  1. You should aim to eat at least 5 portions of a variety of fruit and vegetables each day. However, potatoes don’t count towards your 5 a day as they're a starchy food.
  2. You can choose from fresh, frozen, canned, dried or juiced.
  3. Portion sizes

A portion of fruit and vegetables is 80g or:

an apple, pear, banana, pear, orange or other similar-size fruit
3 heaped tablespoons of vegetables, fruit salad (fresh or tinned in juice) or stewed fruit
1 heaped tablespoon of dried fruit (should be kept to meal times)
a dessert bowl of salad

A small glass (150ml) of fruit juice or smoothie:

counts as a maximum of one portion a day regardless of how many portions you have
are often much higher in sugar and don't contain as much fibre as whole fruit
should be consumed at meal times to limit the impact on your teeth


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