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2. Background Studies in recent years suggest that eating an adequate amount of fruits can reduce the risk of heart disease, stroke and certain cancers. 2

3. Recommended Daily Fruit Servings 3 Age Servings 3 - 63 - 61 >6 - 121 – 21 – 2 >122

4. Nutritional Value Supply a variety of vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium Rich in fructose (fruit sugar) and dietary fibre 4

5. Health Benefits of Fruits promote digestion and help remove body wastes prevent constipation and intestinal diseases Provide energy to our bodies Provide vitamins, minerals and other nutrients to protect us from various chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers Boost immunity and reduce the chance of getting sick 5

6. What are counted towards the servings of fruits? Fresh, frozen or canned fruits Dried fruits and dates without added sugar or salt Pure fruit juices without added sugar 6

7. One serving of fruit is similar to the size of a woman’s fist a medium size orange 7

8. One serving of fruit 8 1 medium-size fruit

9. 9 One serving of fruit 1 medium-size fruit

10. One serving of fruit 10 ½ large-size fruit

11. One serving of fruit 11 ½ large-size fruit

12. One serving of fruit 12 1 slice of fruit

13. 13 2 small-size fruits One serving of fruit

14. 14 2 small-size fruits

15. One serving of fruit 15 ½ bowl* of fruits *1 bowl = 250 - 300ml

16. One serving of fruit 16 ½ bowl* of fruits *1 bowl = 250 - 300ml

17. One serving of fruit 17 ½ bowl* of fruits *1 bowl = 250 - 300ml

18. One serving of fruit 18 One serving of dried fruit is similar to the volume of a ping pong ball Dried fruit without added sugar or salt (e.g. raisins, dried prunes)

19. One serving of fruit 19 3/4 cup (about 180 ml) of pure fruit juice without added sugar (e.g. fresh orange juice with pulp)

20. Do you know… Fruits of different types and colours contains different nutrients Choose a VARIETY of fruits in your diet Fruits are packed with dietary FIBRE! Adequate fruit intake daily will benefit your intestinal health and prevent constipation Choose FRESH FRUITS, dried fruits and fresh fruit juices with no added sugar and baked fruit chips Choose Less: Fruits with added sugar such as canned fruits with syrup (if not served with syrup), sweetened dried fruits and sweetened fruit juices made 20

21. Do you know… Most fruits are naturally LOW IN FAT but remember to avoid fruits which are combined with high-fat ingredients. For examples, fruit tarts, fruited ice cream and fruited cake with whipped cream avoid some high-fat fruits such as Coconut and Durian 21

22. Easy ways to add fruits to your diet Add fruits to your favourite foods For example, add fruits to oatmeal, yoghurt, soups and even sandwiches Eat fruits as a snack between main meals Eat fruits as an after-meal ‘dessert’ Develop a good habit of bringing fruits to school every day Prepare a fruit salads for all sorts of parties and celebrations 22

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