Hi Fib Fruit and Veg Central Health Education Unit, Department of Health

Todays topics… Fruit and vegetables are vital for dietary balance How nutritious are fruit and vegetables? How much fruit and vegetables should we eat every day? How to become the trendiest parents? Something about fruit and vegetables

What is a balanced diet?

Eat different kinds of food Have grains and cereals as the major items of meals Eat enough fruit and vegetables Eat meat or beans and low-fat dairy products

What is a balanced diet? Avoid having processed or preserved food items and high-salt, high-fat and high-sugar food Drink enough liquid Eat at regular time with regular quantity * Exercise more to keep a moderate weight

How nutritious are fruit and vegetables?

Benefits with eating fruit and vegetables Lower the risks of various kinds of disease (e.g. heart disease, stroke and certain kinds of cancer) Prevent intestinal diseases Help control weight Boost immunity

Nutrients in fruit and vegetables… Vitamin C Strengthen muscles, blood vessels, skin and bones Prevent scurvy Help relieve pressure Raise the absorption of iron Antioxidating

Food such as: red bell pepper, persimmon, kiwifruit Vitamin C

Dietary fibre Prevent and solve the constipation problem Prevent colorectal cancer Prevent overeating Nutrients in fruit and vegetables…

Dietary fibre (contd) Help increase the amount of good bacteria in our intestines Repress the rise of blood sugar level Help lower cholesterol level Nutrients in fruit and vegetables…

Food such as: green-leaf vegetables, strawberries, apple, legumes Dietary fibre

Vitamin A Boost immunity Prevent night blindness Nutrients in fruit and vegetables…

Food such as: carrot, pumpkin, papaya Vitamin A

Iron Help supplying oxygen to the body Help the absorption of nutrients Prevent anaemia Nutrients in fruit and vegetables…

Food such as: spinach, soya beans, green or yellow vegetables Iron

What is the ideal quantity of fruit and vegetables for children every day? 2 servings and of fruit 3 servings of vegetables

From the Behavioural Risk Factor Survey 2006, Department of Health: Number of adult interviewed: 1476 Only 20% of the interviewees ate 5 servings or more fruit and vegetables every day

serving of fruit serving of fruit 2 small-sized fruit (plum, kiwifruit) 1 medium-sized fruit (orange, apple, mango)

Half of a large-sized fruit (banana, star fruit, grapefruit) Half cup of cut-up or grainy fruit (grapes, strawberries, watermelon)

3/4 cup (180 ml) pure fruit juice without added sugar ¼ cup of dried fruit without added sugar or salt substances (raisins, dried apple chips) serving of fruit serving of fruit

Half a bowl of cooked vegetables 1 bowl of uncooked leafy vegetables serving of vegetables serving of vegetables

How to become the trendiest parents?

New trend of diet You may wish to give your children some new tastes on food… Stir-fried Chicken Fillets with Pineapple and Young Ginger

Tomato Cups with Tuna New trend of diet

Rice with Choi-sum and Dry Scallops New trend of diet

Stir-fried Beef with Kiwifruit and Dragon Fruit New trend of diet

Papaya and Banana Milkshake New trend of diet

Health Tips

Have more fruit and vegetables of different kinds and colours (e.g. red, orange / yellow, purple, white, green) Choose the fresh ones whenever possible Avoid cooking fruit and vegetables for too long Use moderate amount of oil for cooking Avoid eating preserved vegetables Health Tips

More about fruit and vegetables

More about Fruit and Vegetables Is avocado an unhealthy kind of food? Avocado is rich in: unsaturated fat, plant protein, vitamin E, dietary fibre and various kinds of minerals Eating it moderately can prevent arteriosclerosis, protect the heart and moisturized skin.

Is potato a kind of vegetables? Potato belongs to the grains and cereals family. Under general circumstances, it should not be counted into daily vegetable intake. More about Fruit and Vegetables

Is it better to eat fruit, such as apple and pear, with the peel? Peeled apple or pear may lose 50% of its dietary fibre. More about Fruit and Vegetables

Just remember… 2 plus 3 every day Fruit and vegetables help you stay away from illnesses Eat more fruit and vegetables of different kinds Potato is a kind of grains and cereals

Reference Healthy recipes and information about fruit and vegetables are available for download at: 2plus3.cheu.gov.hk

The End The End Thank you!