Fruit and Vegetables!!

Why do we need fruit & vegetables?

Dietitians Association of Australia (DAA) released this statement on the consumption of fruit and vegetables:

“The DAA encourages all Australians to eat plenty of fruit and vegetables. There is an abundance of information highlighting the benefits of fruit and vegetables for protecting health and preventing disease.”

Fruit and vegetables contain a wide variety of nutrients including vitamins, minerals, fibre, antioxidants and phytoestrogens. They are also low in fat and have a low glycemic index (GI) making them one of the healthiest foods on the planet. Being of low GI means they release their energy slowly so they will keep you fuller for longer and are a fantastic snack.

Eating sufficient fruit and vegetables are essential in preventing the following conditions:

· Coronary Heart Disease

· Stroke

· Cancer (oesophagus, lung, bowel, stomach) - in Australia 11% of the cancer burden is attributed to low fruit and vegetable intake

· High cholesterol

· High blood pressure

· Healthy babies - two thirds of spina bifida cases could be prevented with sufficient folate (found in fruit and vegetables) eaten one month before and three months into pregnancy

How much do we need?

The DAA recommends two or more serves of fruit and five or more serves of vegetables per day.

A serving consists of the following:

· One medium sized fruit such as an apple, peach, mango, banana or pear

· Two pieces of smaller fruit such as apricots, passionfruit and kiwifruit

· A cup of fresh fruit such as strawberries, pineapple or watermelon

· One and a half tablespoons of dried fruit or four dried apricots

· Half a cup of 100% fruit juice

· Half a cup of cooked vegetables

· One cup of fresh salad

Ideas for getting more fruit in your day:

· Slice fruit over breakfast cereal or porridge

· Make a smoothie with fresh fruit, a teaspoon of honey, low fat milk and low fat yoghurt

· Add fruit to cake and muffins

· Make desserts that involve fruit such as an apple and rhubarb crumble

· Bake an apple and serve with low fat custard

· Poach seasonal fruit such as stone fruit or pears

· Keep a packet of dried fruit such as apricots or apples in your drawer at work for a quick and easy snack

· Encourage your workplace to supply fresh fruit as well as biscuits to have in breaks

· Freeze fresh fruit for a great summer treat

· Thread fresh fruit onto a skewer and serve with yoghurt for a delicious snack

 

Ideas for getting more vegetables in your day:

· Serve chopped fresh vegetables with salsa or low fat dip for a healthy snack

· Add vegetables at breakfast by including mushrooms,
tomatoes or asparagus in an omelette or braised on toast

· Ask for extra salad on a sandwich or bring a fresh cut
salad in a container for lunch

· Grate vegetables into pasta sauces or into homemade
BBQ patties (beef or vegetarian)

· Add extra vegetables to stir-frys, casseroles or soups

· Lightly brush vegetable slices with oil and barbeque.
This works especially well with zucchini and eggplant

· Add vegetables such as carrot and zucchini to muffins and
cakes

· Thread chopped vegetables onto a skewer with chicken or tofu and grill or barbeque

 Major nutrients specific for fruits and vegetables:

Benefits of the nutrients in fruit and vegetables:

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

www.daa.asn.au

www.tryfit.com

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.