Eating more fruit and vegetables are key to a healthier well balanced diet.
But did you know that fruit and vegetables themselves can also help to protect you against certain diseases like heart disease and stroke?
There are so many different types of fruit and vegetables
What counts?
There are so many different types of fruit and vegetables that count towards 5 A DAY.
BUT remember variety is important - juice, pulses and dried each count only once a day no matter how much you have.
Potatoes, yam and cassava don't count towards 5 A DAY as they are starchy foods (like bread, rice and pasta) - but they are still important as part of a balanced diet.
How much is 1 portion?
1 portion is roughly equivalent to 80g - each of the following would give you 1 portion of fruit or vegetables:
2 small fruits - 2 satsumas or 2 plums
1 medium sized fruit - 1 apple or 1 banana
1 slice or half a large fruit or vegetable - a slice of pineapple or half a large courgette
A medium (150ml) glass of pure juice
3 tablespoons of vegetables or pulses
1 tablespoon of dried fruit
A handful is a good approximate measure for 1 portion - this works for adults and children.
Aim for at least 5 portions of fruit and vegetables each day - it's easier than you think!
Take a look at here for some inspiration.
5 A DAY - Health Benefits
Eating at least 5 portions of a variety of fruit and vegetables each day can reduce the risk of death from chronic diseases, such as coronary heart disease, stroke and cancer by 20%.
Eating more fruit and vegetables can also:
As well as these direct health benefits eating more fruit and vegetables can also help us to achieve other dietary goals including increasing fibre intake, reducing fat intake and achieving a more balanced diet.
Fruit and vegetables are packed with vitamins, minerals and other plant components known as phytochemicals. The benefit of fruit and vegetables stem not only from the individual components but from the interactions between these components. That's why eating a variety of fruit and vegetables is so important to get the maximum health benefits.
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