Fruits & vegetables should form the basis for every diet. Every meal should contain them, and they should be your first choice for snacks. Vegetarians will already be reaping the benefits of these nutritious foods, but many people are not eating enough.
Fruits and vegetables are fat free, low sodium, and provide essential nutrients, such as vitamin
C, and foliate, fibre and phytochemical. Evidence shows that eating at least five servings of fruits and salads a day may help prevent the development of cardiovascular disease and cancer.
According to surveys done in the United States, the risk of cardiovascular disease is reduced in people who eat more than three servings of vegetables and fruits a day. The world Cancer Research Fund estimates that eating five or more servings every day could prevent 20 per cent of all cases of cancer. In addition, eating plenty of vegetables can help with weight control because they are high in fibre, which creates a feeling of fullness.
The British Dietetic Association, Food Standards Agency, and World Cancer Research Fund all recommend that we eat at least five servings of fruits and vegetables daily. Meeting the five a day target is not all that difficult, yet very few of us currently do so. You may be unsure what a serving actually comprise, so here are a few examples:
- 1 medium- sized fruit, such as a banana, apple or peach
- 150 (5fl oz) fruit or vegetable juice
- 3 heaped tablespoons cooked peas or carrots, or a bowl of salad.
If you have a glass of fruit juice and cereal topped with a banana for breakfast, carrots as a snack, and green beans and a salad with dinner, you will easily get what you need.
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