Fresh Fruit and vegetables

Fresh fruit and vegetables
Are you eating enough?

Fresh fruit and vegetables form a very important part of our diet. The World Health Organisation recommends that we eat at least 5 portions every day.

Eating sufficient quantities gives us the following benefits:

Good source of fibre

A variety of vitamins and minerals

There is growing evidence to suggest eating 5 portions/day can help to:

Reduce our chances of having heart disease or a stroke

Reduce our chances of developing certain cancers

May help to reduce blood pressure

May reduce the risk of developing cataracts and type 2 diabetes

Being vegetarian does give us an added advantage! However, it is estimated that the average person in the UK eats less than 3 portions per day. In the USA only 1/4 of the population eat at least 5 portions per day.

Check your diet - did you really have 5 portions of fruit and vegetables yesterday?

So what is a portion?

The good news is that canned, frozen or fresh fruit and vegetable will count towards your 5 a day.

Fruit juices count - but only as one portion per day (even if you drink lots). This is because fruit juice does not contain much fibre – it is all squeezed out!

Pulses are also counted as one portion a day. Although high in fibre, pulses do not give you the same amount of vitamins and minerals as many other vegetables.

The bad news is you cannot count potatoes, sweet potatoes or yams. These are classed as starchy foods.

To obtain maximum benefits, eat a variety of fruit and vegetables.

This table is intended as a quick guide to portion sizes.

1 Portion = 80grams or approx 3ozs

Large Fruit e.g. mango, melon, pineapple 1 large slice or ½ grapefruit/avocado

Medium size fruit e.g. apple, banana, pears 1 piece

Small fruits e.g. kiwi, apricots, plums, satsumas 2 pieces

Berries, grapes and cherries 1 handful

dried fruit e.g. currants, raisins, sultanas 1 heaped tablespoon

Cooked Vegetables beans and pulses 3 heaped tablespoons

Mixed salad 1 dessert bowl

Fruit or vegetable juice 150ml (small wine glass)

Tips for your vegetarian lunchbox

Aim: Take 2- 3 servings of fresh fruit and vegetables in your lunchbox everyday.

How? Try some of these, its easy!

Take some fruit juice or a smoothie to drink = 1 portion

Add some fruit to your lunchbox =e.g. avocado, apple, banana or some dried fruit =1 portion

Add vegetables to your sandwich fillings e.g. grated carrot, salad, tomatoes

Take some vegetables sticks to munch on e.g. carrot, cucumber, celery

Take some cherry tomatoes to snack on

Take a salad – check out our salad recipes

Soup – check out the homemade soup recipes

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