"We should all be eating fruits and vegetables as if our lives depend on it - because they do."
Fruits and vegetables are an indispensable part of any diet, not only for vegetarians, but also for non-vegetarians. They are plant derivatives and generally are matured ovaries, fruits, flowers, stems and leaves of plants. Fruits and vegetables are important sources of vitamins and minerals for the body. Now a days special emphasis is being paid to the consumption of fresh fruits and vegetable and juice and salad, as they are the important sources of essential minerals ad vitamins. Epidemiological studies have shown the importance of a diet rich in fruits and vegetables in the prevention of a diet rich in fruit and vegetables in the prevention of illness, such as heart disease, cancer, metabolic disorder, nutritional anemia etc. Low plasma level of micronutrients with antioxidant properties, often found in fruits and vegetables are associated with increase risk for these diseases.
"Fruits and vegetables serving suggestions for your family's health"
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 and vegetable portions easily accessible in your fridge.
- Keep fresh fruit on the bench or table.
- Add fruit and vegetables to your favorite family recipes or as additions to your usual menus.
- Use the color 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.
- Fruit and vegetable salads
- vegetable or meat -and-vegetable stir-fries
- raw fruit and vegetables
- vegetable soups
- snack pack, stewed or canned fruits or dried fruits.
Limit fruit juice 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 you health, even though they are “natural”. Instead, have a drink of water and a serve of fruit.
"Daily allowances of fruits and vegetables"
The World Health Organisation (WHO) recommends that adults eat at least 400 g, or 5 portions, of fruits and vegetables per day to reduce the risk of diseases. 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 Australian Government showed only 6.8% of Australians 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 you 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 hoe, should continue to reflect the 5 food group and not include discretionary food and drinks.
What fruit or vegetables is best for health?
No single fruit or vegetable is best for health. All fruits and vegetables are good for health and provide different nutrients. Eating a variety of types and colors provides us with a range of different nutrients the body needs.
Some studies have found that specific fruits and vegetables may be more strongly related to reducing our disease risk. These include apples and pears, citrus fruits, green leafy vegetables and salads and cruciferous vegetables for cardiovascular disease and mortality and green – yellow vegetables and cruciferous vegetables for total cancer risk.
Summary
Fruits and vegetables are an essential part of healthy diet. They are rich in nutrients and can lower our risk of chronic diseases such as cardiovascular disease and certain cancers. Eating a variety of fruits and vegetables will help ensure that you are getting a range of nutrients. Whether you choose fresh or frozen or eat them in the morning or at night, fruits and vegetables are a great way to boost your health. Eating 400 g of fruits and vegetables a day may seem ambitious but here are some helpful tips to help you:
- Keep fruit easy to reach;
- Take fruits and vegetables with you to have as snacks;
- swap your old favorites to increase variety.