Many people will benefit from eating more fruit and vegetables as part of a well-balanced, regular diet and a healthy, active lifestyle. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.
We should eat at least five serves of vegetables and two serves of fruit each day.
Choose different colours and varieties.
- A serve of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked.
- A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).
Vitamins and minerals in fruit and vegetables
Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene),
C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be
a risk factor for coronary heart disease.
Types of fruit
Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:
- Citrus – oranges, grapefruits, mandarins and limes.
- Stone fruit – nectarines, apricots, peaches and plums.
- Tropical and exotic – bananas and mangoes.
- Berries – strawberries, raspberries, blueberries, kiwifruit and passion fruit.
- Melons – watermelons, rockmelons and honeydew melons.
- Tomatoes and avocados.
- Apples and pears.
Types of vegetables
Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:
- Leafy green – lettuce, spinach and silverbeet.
- Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli.
- Marrow – pumpkin, cucumber and zucchini.
- Root – potato, sweet potato and yam.
- Edible plant stem – celery and asparagus.
- Allium – onion, garlic and shallot.
Legumes
Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten – this improves their nutritional quality, aids digestion and eliminates any harmful toxins. Legumes come in many forms including:
- Soy products – tofu (bean curd) and soybeans.
- Legume flours – chickpea flour (besan), lentil flour and soy flour.
- Dried beans and peas – haricot beans, red kidney beans, chickpeas and lentils.
- Fresh beans and peas – green peas, green beans, butter beans, broad beans and snow peas.
Fruit and vegetables for good health
Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:
- Reduce obesity and maintain a healthy weight.
- Lower your cholesterol.
- Lower your blood pressure.
Fruit and vegetables and protection against diseases
Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
- Type 2 diabetes
- Stroke.
- Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements.
- Cancer – some forms of cancer, later in life.
- High blood pressure (hypertension).
Colours of fruits and vegetables
Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:
- Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
- Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease.
- Blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer.
- White foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.
Selecting fruits and vegetables
To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:
- Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals.
- Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping.
- Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.
