Hi Fib Fruit and VegHi Fib Fruit and VegCentral Health Education Unit,
Department of Health
Today’s topics…Today’s 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
蔬果是均衡飲食的主要原素
What is a balanced diet?What is a balanced diet?
What is a balanced diet?What is a balanced diet?
What is a balanced diet?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?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 Benefits with eating fruit and vegetablesvegetables
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 Nutrients in fruit and vegetables…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 CVitamin C
Dietary fibre
Prevent and solve the constipation problem
Prevent colorectal cancer
Prevent overeating
Nutrients in fruit and Nutrients in fruit and vegetables…vegetables…
Dietary fibre (cont’d)
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 Nutrients in fruit and vegetables…vegetables…
Food such as: green-leaf vegetables, strawberries,
apple, legumes
Dietary fibreDietary fibre
Vitamin A
Boost immunity
Prevent night blindness
Nutrients in fruit and Nutrients in fruit and vegetables…vegetables…
Food such as: carrot, pumpkin, papaya
Vitamin AVitamin A
Iron Help supplying oxygen to the
body
Help the absorption of
nutrients
Prevent anaemia
Nutrients in fruit and Nutrients in fruit and vegetables…vegetables…
Food such as: spinach, soya beans, green or yellow vegetables
IronIron
What is the ideal quantity of fruit and What is the ideal quantity of fruit and vegetables for children every day?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
1 1 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)
1 1 serving of fruit serving of fruit ==
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)
1 1 serving of fruit serving of fruit ==
Half a bowl of cooked vegetables
1 bowl of uncooked leafy vegetables
1 1 serving of vegetables serving of vegetables ==
How to become the trendiest How to become the trendiest parents?parents?
New trend of dietNew 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 dietNew trend of diet
Rice with Choi-sum and Dry Scallops
New trend of dietNew trend of diet
Stir-fried Beef with Kiwifruit and Dragon
Fruit
New trend of dietNew trend of diet
Papaya and BananaMilkshake
New trend of dietNew 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 TipsHealth 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 EndThe End ~~
Thank you!