Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.
Most Australians will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy, active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
You should eat at least five different vegetables and two serves of fruit each day. Choose different colors and varieties.
A serve of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked.
A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.
Fruits and vegetables are low in fat, salt, and sugar. They are a good source of dietary fiber. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:
Vegetables and fruit contain 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 colors, shapes, and flavors. Common types of fruits that are readily available include:
Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:
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:
You will get the most health benefits and protection against the disease if you eat a wide variety of fruits and vegetables. The National Health and Medical Research Council (NHMRC) Australian dietary guidelines recommend that adults eat at least five kinds of vegetables and two kinds of fruit every day.
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:
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